There is nothing as invigorating and rewarding as a really good work out. Pushing your limits, hitting new person bests, and celebrating those achievements. Exercise is good for us, and we all know it. The process the body goes through during working out is one that prompts it to be better, stronger, and faster. Which is great. But there is always a risk of pushing your body too far, too fast, and it ends in disaster.
This is why you must use the recovery period after your workout to heal and support your body.
It is never more important than after a workout to rehydrate yourself. We are supposed to consume at least two liters of water per day. If you are working out, you will be losing more of that due to sweating. So increase your water intake before and after your workout.
After you work out, there will be a build-up of lactic acid in the muscles. By stretching, you reduce that lactic acid and improve circulation. Cooling down allows your heart rate, blood pressure, and body temperature to return normal levels. Stretching also reduces the likelihood that you are going to suffer from cramping and stiffness.
Losing weight and building muscle both rely heavily on what you feed your body. You need to have enough calories to support your goals and enough to recover properly too. If you want to build muscle, then you need to be strict about your protein intake. Too few carbs, and you might find you don’t have the energy to get through a full workout session. If you are working with a personal trainer, they can often give you tips, advice, and a whole routine that will work for you.
A massage therapist that specializes in sports massage will be able to relieve tension in your muscles. This is particularly useful if you are building muscle. Plus, the toxins from your body too, and leave you in a much more relaxed state. You should typically aim to have a sports massage at least once a week, or at the very least twice a month. Another type of therapy that many people enjoy is an ice bath after running, or after other high impact sports. They aren’t known as being the most comfortable thing but may have a great impact on your recovery.
It is important that you get a good quality sleep after a workout. A workout uses up extra energy sources, and if you are running a sleep debt, then you will notice a marked impairment of your usual ability. Take steps to make sure that your sleep routine is of benefit to you. Staying up late watching movies or eating right before bed isn’t going to give you the high quality sleep that you need to support your body when working out. Check room temperature, noise control, and the quality of your mattress and pillow.
One of the most important things you can do is listen to your body.