Believe it or not, muscles don’t grow in the gym but during the post workout recovery period. A great deal of progress happens during the recovery period. It is meant for the body to replenish its energy reserves and repair damaged muscle fibres. This in turn results in the muscles becoming bigger and stronger.
Follow the below tips to get the best post workout recovery:
- Post-exercise cool down
Cooling down after exercising is important as it improves blood circulation. It removes lactic acid from around the muscles and sends oxygen and nutrient rich blood to the muscles. Also, static stretching along with your cool down will help reduce muscle stiffness.
- Get your nutrients
Progress happens due to two reasons: 70% because of diet and 30% because of exercising. Make sure your body is properly nourished before exercising and also during the recovery period.
While carbohydrates will replenish your body’s energy stores, protein repairs and rebuilds damaged muscle fibres. Also, it is important to stay hydrated!
- Get a massage
Gotta love this method, right? A massage post-exercise relaxes the muscles and improves the flow of oxygen and nutrient rich blood to the muscles. This helps speed up the recovery process.
- Roll out the tension
Foam rolling is a self-myofacial release technique, which is just a fancy term for self massage. It helps release the tightness and knots that form in the muscles, which can help reduce muscle soreness.
- Focus on getting good quality sleep
We cannot stress enough on the importance of a good night’s sleep. Your body needs to recover from all the strenuous physical activity after all. Muscle repair and muscle building activities increase when you sleep.
- Schedule active rest days into your routine
Rest days give your muscles a well-deserved break from the physical beating they get at the gym. If you feel up to it do some light cardio or low-intensity bodyweight exercises on rest days in order to ensure proper blood circulation.