If you take your sore legs out for a run, it could mean that you waste your breath rather than net results. Being smarter about recovery after a workout can help you become stronger, faster and fitter. It takes 24 hours to recover from a regular workout, and 48 hours to recover from a killer boot camp session.
That’s why it is important to limit your exercising to three days a week and to plan your resting carefully so you’re not challenging the same muscles in the same way the same time. Overexercising creates chronic stress for the body, making it less responsive on exercising.
Ice – heat
Ice for ten minutes after a tough workout that will slow blood flow to the area, which will calm down inflammation and swelling. Keep icing the whole day if you feel sore. Next day – use heat. It warmth speeds blood flow to the area relaxing muscles, so take a hot shower for example.
Roll before stretch
Rollers help increase circulation and relax tissues; stretching returns muscles to their normal resting length and helps line up new fibers that body creates during a recovery.
Medicine says roll before stretching because it helps turn off overactive muscles so you can stretch them easily. So, roll slowly back and forth along the length of the muscles, and next stretch the same areas. Breathe deeply all the time.
Eat protein and carbs shortly after your workout
Thirty to sixty minutes after a workout your muscles expect to take in protein to start the repair process and carbs to refuel. So, make sure that soon after the workout you have a snack containing ten to twenty grams of proteins and one to three ratio of protein to carbs. Also, drink water to rehydrate.
Sleep well: keep moving
Lack of sleep leads to depressed immunity and higher stress hormone levels, which all make the bad workout. Aim for seven to nine hours of quality sleep a night. If you are scheduled to workout but your body feels achy and your muscles have a heavy sensation, that’s your body telling you it hasn’t recovered.
A little activity will help you „wake up your body“ , particularly if you’re working out hard every other day. So, hop on a bike for fifteen minutes, or do some yoga.
Physical activity is proven to be good for the overall health condition, therefore you should plan your activities in order to stay healthy. However, it is not recommended to have demanding physical activities every day since your body needs resting period. Many people do not respect that and end up with problems. Still, you know your body and your should plan exercises and activities according to your body’s abilities.
You know your body but have in mind that you must have a resting period for a proper health and overall condition.