After a grueling workout, your body needs time to recover before next one.
Your body needs time to recover between grueling workouts. The more quickly you recover, the sooner you can work out again and attain the fitness goals you have in mind. Keep in mind that various factors influence your recovery rate, including age, stress, overall health and even weather. A more aged body will have a slower recovery rate than a young one. Having the flu or a cold will also have a negative effect on your recovery.
Instructions
1. Cool down your workout in the last 10 minutes of your routine. Lessen the intensity of your workout by slowing down your running and then pacing yourself to a walk. If you are lifting weights, gradually decrease the amount of weight you are lifting. This will prevent lactic acid from pooling in your muscles.
2. Drink plenty of water to keep your body hydrated.
Eat the right foods that will help re-fuel and repair your body. Eat carbohydrates which will help restore glycogen levels which give you energy for future workouts. Consume large quantities of protein that will rebuild muscles and intake enough fat to maintain a healthy immune system. Fruits and vegetables containing micro-nutrients are a must to nourish blood cells. Drink plenty of water to replenish and hydrate your body during and after workouts. Avoid refined sugars and processed foods which will slow down recovery.
3. Stretching disperses lactic acid which builds up in your muscles.
Stretch your body right after a workout while your muscles are still warm and pliable. Make sure to stretch your entire body. Doing stretching exercises for five to seven minutes will disperse lactic acid that builds up in your muscles.
4. A massage will relieve soreness and loosen muscles.
Receive frequent therapy from a massage therapist. This will relieve muscle soreness, loosen the muscles, and help reduce toxins that build up in the muscles. It is also a psychological stress reliever. Reducing stress will quicken your recovery time.
5. Sleep will help repair damaged muscles and cells.
Sleep at least eight to 10 hours a night. During sleep, your body makes repairs on your muscles and cells, rebuilding them with growth hormones that are released inside your body. The more difficult your workout, the more time you will need to sleep.
Tags: your body, your muscles, lactic acid, will help, your recovery, your workout