Lots of people do intense workouts as part of their fitness regimen. Each time you push your physical limits, you will feel stronger and happier due to the endorphin rush. However, it may also reward you with intense pain and muscle stiffness after each session. You can avoid this by adding a recovery plan at the end of your fitness routine. You may also use the theragun massage machine and other workout recovery gear to speed up your recuperation.
Here are some of the ideal workout recovery options that you can do to heal your tired body after a powerful workout:
Drink Lots Of Fluid
Since you tend to sweat a lot during intense workouts, you need to replenish all the fluids lost. You can do this by drinking at least 6 ml of water for every kilogram of body weight two hours before starting your fitness routine and immediately after working out. This practice will not only quench your thirst, but it will also let you replace the lost fluids from your body.
Aside from drinking water, you may also choose to drink an electrolyte beverage to gain back the lost sodium due to sweat. Other drinks that you can take include coconut water that is rich in sodium, potassium, and magnesium, iced green tea with 1/4 teaspoon of salt for every 1000 ml of liquid. A half and half mix of water and fresh fruit juice, as well as a Do-It-Yourself sports drink made using freshly-squeezed lemon, 1000 ml of water, one tablespoon of honey, and 1/4 teaspoon of salt will also work to replenish your lost body fluids.
Have A Post-Workout Snack
You also need to refill your body’s stored glycogen and amino acids that significantly depleted after a heavy workout session. A post-workout meal is also essential to support your body’s muscle protein synthesis. You can do this by eating a healthy snack 30 minutes after the end of your workout.
Some of the recommended post-workout snacks include a piece of whole-grain toast with almond butter, or a pint of Greek yogurt served with berries. You may also munch on a banana or open a canned salmon and have it with whole-grain crackers. If you want to increase your fluid intake, you can drink a fresh fruit smoothie or a protein shake.
Use Post-Workout Recovery Tools
To speed up your body’s recovery after an intense exercise, you can get hold of tools for relaxing your tired muscles. One of the most popular tools is the theragun, a portable massage device that can reduce your muscle stress and pain using percussive therapy. You may also opt to wear compression tights to improve the circulatory conditions of your body after using it to perform challenging workout routines. Since stretching can also help in your post-workout recovery, you can also use resistance bands to help you relieve muscle soreness and other pains.
Get Good Sleep
You can fully recover from an intensive workout if you allow yourself to have a good night’s sleep. It can help you feel better in the morning and let your body look forward to upcoming workout sessions. As much as possible, you need to get at least seven to nine hours of sleep every night. It will also help if you take an occasional daytime nap several hours after your latest workout.
If you want to reap the rewards of your intense workout sessions at the gym by allocating enough time for recovery, these recovery strategies can boost your energy replenishment and expedite your body’s ability to repair your muscles. More importantly, a good workout recovery plan can also let you enjoy your time at the gym.