Whether you’ve recently started exercising, are ramping up your efforts or have always been an avid sports enthusiast, you’ve probably dealt with soreness and fatigue after a tough workout.
While rest days are critical for athletes and exercisers of all levels, no one wants to be sidelined for too long and lose their momentum.
To turbocharge your recovery process and get back into the game faster, consider these techniques:
• Complete a dynamic warm-up: Before physical activity, perform a dynamic warm-up to wake up muscles and get oxygen and blood flowing.
Take your body through its full range of motion with effective moves, including high knees, butt kicks, forward and sideways leg swings and shoulder rolls.
• Know your limits: While strength and endurance gains can only happen if you push your limits, it’s important to remember that improving athletic performance is a gradual process.
Be mindful of your current strength, endurance and flexibility and learn to distinguish between normal soreness and discomfort, and pain that could be a sign it’s time to slow down or take a break.
The harder you work, the more calories you will burn. That’s the simple truth of weight loss and management.
It sounds obvious, but don’t forget that the lower the intensity the longer you will have to go to get a pretty solid calorie burn.
Something a little lower intensity is good to recover after, these exercises are thoroughly enjoyable, so a quality 45-minute or longer workout will fly by.
Let’s be clear: this is no leisurely stroll with a friend where your vocal chords get more of a workout than your body.
But, a moderate-intensity walk for at least 45 minutes is a great way to burn calories.
Chuck on a podcast, go for a long walk with a friend or throw in a few hills to really ramp things up.
Bike riding is low impact and I often don’t realise just how much of a workout a long ride is until hours later when we’re both exhausted on the couch.
It’s so freeing, it wakes you up, and it is such a beautiful low impact workout.
Taking pressure off your joints while giving your muscles, heart, and lungs makes it the perfect workout.
Remember, when choosing what kind of workout to do, you should ask yourself these three questions:
1. What are my goals and is my choice in line with this?
2. Will I actually do it because I have the time and capability?
3. Do I like it? Because if you don’t, you’ll never stick to it.
Sometimes the best exercise is the one that you enjoy and that you will do consistently.
• Foam roll: You don’t need a big budget or much time to receive the positive benefits of a deep tissue massage. Give yourself the spa treatment at home.
Post workout, foam roll to reduce tension of large muscle groups and targeted areas.
The harder the foam roller’s density, the deeper into muscle tissue you can go.
You may find it helpful to have multiple rollers to choose from, depending on the muscle area and your level of soreness that day.
• Refuel rapidly: Good nutrition is essential for swift recovery. Be sure to refuel quickly after tough workouts to aid muscle repair.
You only have one body, so treat it well. Seek out the tools and knowledge you need to fully recover, faster.
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