Having one of those days where every. single. muscle hurts? We know the feeling, sis.
It’s true, you have to push yourself to become your strongest, fittest self - but you also have to know when to rest!
You may have had an awesome sweat session, but now your body needs a little TLC and time to recover.
Workouts stress the body, and while the changes you’re causing are good ones that can lead to muscle growth, fat loss, and better cardiovascular health, you need to give your body time for those good changes to happen before you do it all over again. Your body needs time to clear out lactic acid produced during your session and to repair any muscle tears.
Remember, your recovery days are just as important as your intense workout days. Don’t avoid resting! Give your bod the time it needs to repair itself and you’ll reap the benefits later.
While the amount of time it takes for your muscles to recover depends on your fitness level and the difficulty of your workout, here are a few ways to help speed up your muscle recovery:
Drinking enough water is essential after your workout and to enhance muscle recovery. Your body can lose a lot of water during exercise also it’s important to avoid dehydration at all costs and drink plenty of fluids throughout and post workout. Here’s how much water your should be drinking a day and why.
Get plenty of rest
Don’t underestimate the importance of a good night’s rest. Try to get 7-8 hours of good, uninterrupted sleep so your body has enough time to recover. If your schedule allows for it, why not get a quick power nap into your day, too? Wait two hours or so after your workout and then take a 20-minute power nap to help restore your muscles.
Get your protein in
Protein helps your muscles do their repair work and restore the glycogen they lost during your workout.
If you’re not a fan of chugging down protein shakes, there are a number of whole foods you can tuck into to get your protein intake, including Greek yoghurt, chickpeas, cottage cheese, lean meat, and eggs. Give these high-protein snacks a go after your next sweat session.
Always, always stretch after your workout. And even on your rest days! Stretching is one of the best things you can do to help aid sore muscles and help prevent future injuries. Give these stretches a try - your body will thank you for it!
Foam rollers are a fantastic tool for pre and post workouts. They can help relieve muscle tightness, soreness, and inflammation, as well as increase your joint range of motion. Here’s how to foam roll your way to recovery.
If you don’t allow your muscles to recover fully after exercise, you’re putting yourself at risk of getting injured. So go rest, girl!