In any workout, recovery and rest are important. After you went through a stressful routine, you have to spend some time to repair, recover, and come back stronger now.
Professional athletes have recovery routines that they stick to. But in reality, it’s hard to determine what routines will create significance to each person. Moreover, the positive result that you can experience can be a placebo effect only.
In sum, each has its recovery method that will work for them. You can experience trial and error first before you figure out what will work best for you after a full-body workout. In this article, you can discover tactics that will inspire you to think about your recovery program seriously:
For your Muscle Recovery, you can center it on yoga inversions. This is a type of yoga that focuses on doing poses upside down. Yoga inversions are safe. But those with the spine, head, or neck injuries will need extra caution when doing the poses. This is also true for people with cardiovascular problems and high blood pressure.
Poses like Sirsasana and Sarvangasana can put pressure on the shoulders and upper back thus you need to be mindful and careful with your approach. With yoga inversions, it can improve body circulation and clear up any congestion from your last workout.
Body recovery can be centered on eating healthy meals. For example, after a workout, you can eat a protein bar and drink lots of water. Sometimes, you can eat a cheese sandwich or egg. You can also try eating yogurt, berries, avocado, and beets.
The foods you eat before and after a workout can play a huge role in helping the tissues rebuild your body. Digestion is a long process. The carbs and proteins that you eat will come a long way in your body. As such, you must choose what to eat wisely. See to it that you have a high-quality protein with carbohydrates. This is true if you just had an intense workout.
For some people, stretching is not sexy especially if you are aiming to have some bulk. However, this is an important part of Muscle Recovery. If you don’t have the right amount of flexibility, you can become short on gaining muscles during lifts. For example, if you have tight ankles, you can have a hard time performing in full motion your squats.
See to it that you have at least 20 minutes of stretch or cool down after a workout. Always incorporate it in your plans so you won’t skip it.
Indeed, stretching is a nice way to relieve muscle tension and avoid soreness. Prolonged stretching can reduce the hardening of the arteries and cholesterol levels.
Perform Active Recovery
With rest days, it can give your muscles the break it deserves from long hours of beating at the gym. But if you want to maximize results, you must perform active recovery. Example of this is walking to the store, bike riding, throwing a Frisbee, or by just doing mobility drills. Indeed, this can promote body recovery too.