Ever felt exasperated, tired, strained and sore after a rigorous workout? That’s normal, especially if you aim to isolate specific muscle groups during a given fitness routine. Naturally, as the body engages in the process of recovery, those muscle groups will consequently feel stressed. There are definite ways, however, of alleviating the impact of one’s exercise program on the body. In this article, we’ll identify the 5 most effectivity recovery activities to mitigate the adverse effects of strenuous workouts.
Active Follow-Up – Recovery Activities
Even after a demanding regime, there is still time to engage in lighter activities to further propel the rhythms activated by your body. Many athletes engage in light exercise after their scheduled workout in order to improve circulation, flush out superfluous waste, and reduce muscle soreness the ensuing day. “Light exercise” can constitute a variety of things, but typically include low-impact activities, like walking, swimming, or even yoga. The objective of proceeding with physical engagement is to maintain an elevated heart-rate and keep the muscles moving.
Nutrition and Hydration
As with most things, proper restoration of one’s body is dependent on adequate hydration and nutrition. When one engages in an energy-expending investiture, the body loses its organic store of fluids and electrolytes. If not adequately compensated for, the body’s performance in future activities can be impaired, increasing the likelihood of sustaining an injury.
Before and after a workout, imbibe fluids plentifully. Moreover, consume a diet high in carbohydrates and protein. The former provides energy, the latter provides nutrients critical in muscle growth and regeneration.
Basic tips on nutrition and hydration include:
- Hydrating before, during, and after exercise.
- Including fruits, vegetables, and whole grains in your daily diet.
- Avoiding processed foods and sugary beverages.
Physical Therapy – Recovery Activities
I’ve never understood the appeal of massages, but they can be effective in ameliorating the physical stress your body accumulates during a workout. It is a form of passive therapy that reduces muscle soreness and improves blood circulation. By fiat, it thus reduces inflammation and pain, as the increased blood-flow delivers critical nutrients to the body that aid in recovery. Massage therapy is useful because it breaks down scar tissue and adhesions in the muscles, facilitating further the overall regenerative process.
Compression
Compression garments can also be useful in enhancing fitness recovery. Applying compression reduces swelling and pain and is frequently leveraged by athletes to assist their bodies in recovering from rigorous workouts. Compression, like massages, improves circulation and also enhances lymphatic drainage. Applying consistent pressure to a muscle group will result in a swifter recovery time.
Hydrotherapy – Recovery Activities
Hydrotherapy constitutes what you would likely imagine it to: Using water to facilitate recovery and improve overall performance. In common parlance, it is referred to as the “water cure.” It encompasses myriad benefits, including pain relief, improving one’s range of motion, decreasing the likelihood of sustaining an injury, enhancing balance and coordination, alleviating high stress levels, improved posture, as well as dermatological benefits.
The application of hydrotherapy is varied, but includes:
- Warm water immersion
- Ice baths
- Contrast therapy (alternating between cold and hot temperatures)
- Hydromassage