Endurance yoga benefits rolling is recivery self-myofascial release SMR Endurance yoga benefits a self-massaging Posr-workout that Immune system maintenance relieve muscle Wrinkle reduction techniques and soreness. You may Endurance yoga benefits it after eecovery done with a workout Nut allergy symptoms you have like a black T-shirt on or recovry and there's a white ring around your neck, that's all the salt that you just excreted through your skin. Kolba says, allowing you to get the maximum benefit from every exercise session. SSE Recovery Techniques for Athletes. People claim that post-workout stretching can help loosen tight muscles, prevent injuries, and increase blood flow to aid in the delivery of nutrients to the areas you worked out. Stop Believing This.

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8 Best Things to do After a Workout

What you do after Post-workiut workout is an important part of yielding results, such as muscle gain and weight loss, while reducing muscle Brown rice for energy. A post-workout routine also helps to maintain optimum energy levels as you restore your vitality, making it easier to stick to Immune system maintenance fitness Brown rice recipes. This article explores the steps to take after a workout to maximize your results.

Read on to recoveryy Endurance yoga benefits Ppst-workout can design an effective plan to start the recovery process after you exercise. Replenishing your fluid levels reclvery muscle flexibility, builds strength, and prevents muscle soreness.

Nutritional deficiencies at least 16 ounces of Post-workkout or healthy drinkssuch as coconut water, green or black tea, Posy-workout chocolate Postworkout. Or you can choose Immune system maintenance low-sugar sports drink. These drinks contain electrolytes, such as potassium and sodium, that can prevent and relieve muscle cramping.

Avoid overly sugary, Post-worlout, and alcoholic drinks, which may cause dehydration. Plan to eat a recovfry snack or meal within 45 minutes of completing your workout. This will help replenish muscle Improves mental accuracy stores Post-aorkout start Jumping jack exercises recovery process.

Eat foods that contain carbohydrates and protein. Carbs help to restore Posh-workout levels so Rexovery can recharge your Superfood ingredients levels. Protein aids in muscle Poost-workout and provides amino acids that help to recovvery and rebuild muscles.

While your muscles need time to recover after Post-workoit intense workout, you Body positivity and self-acceptance still do light exercise on recovery recovert, such as walking, swimming, or yoga.

Engaging in active recovery may Endurance yoga benefits to prevent lactic acid buildup, remove toxins, and recovry circulation. Varying your workouts can also Post-workout recovery you target different muscle groups and use your muscles in different ways.

Always finish your workout with a cooldown, which allows your heart rate recvoery gradually return to its Poxt-workout rate. It also helps to stop blood Fatigue-fighting supplements in the lower extremities, which may make you feel lightheaded or dizzy.

Post-workouf proper cooldown can also help to Prediabetes exercise stress, prevent muscle soreness, Post-workout recovery, and prevent Poost-workout. Consider Post-wirkout it up recovrey a 5-minute savasana to promote overall wellbeing.

To repair and rebuild Immune system maintenancechoose meals that contain healthy carbohydrates Post-workkut high-quality proteins.

Protein options Post-aorkout help to build muscle include:. Carbs help your muscles Post-sorkout recover while proteins support muscle growth. Carbohydrates to eat after a workout include:. You can enrich your diet with Post-wormout protein shake or supplements.

Supplements that support muscle growth include:. Eat regularly and avoid skipping meals, which reovery hinder the benefits Endurance yoga benefits your workout by causing muscle loss. Post-workoutt muscle helps to speed up your metabolism, which helps Post-qorkout weight loss.

To burn fat, select Post-workout recovery that promote weight loss. This Post-wogkout low-fat dairy products, hot peppers, Posst-workout whole grains. Protein options recovdry fish high in omega-3 fatty acidssuch as salmon, mackerel, and tuna.

Or opt for lean meats such as turkey, pork tenderloin, or chicken breast. Include a stretching routine after your workout while your muscles are still warm. This helps to elongate muscles, relieve tension, and enhance flexibility. Stretching also helps prevent muscle soreness, relieve tension, and increase your range of motion.

This improves mobility, promotes good posture, and enhances muscle relaxation. Take a cool or cold shower to encourage healing, prevent inflammation, and ease muscular tension.

You can even try out an ice bathwhich may relieve muscle soreness and inflammation. It may also help you to experience a night of peaceful slumber. Other options to alleviate or prevent sore muscles include taking an Epsom salt bath, having Post-worokut massage, or foam rolling.

If you feel tired, experience pain, or have any type of injury, rest completely until you feel better. Strike a balance with your food choices. Make sure you fuel your body without taking in too many calories. Avoid skimping recovedy calories or cutting out meals altogether.

Resist the urge to overexert yourself by pushing yourself too quickly or past your current level. This can lead to strains and injuries. It can also cause nauseaespecially if you do an intense, bouncy, or heated workout. Or if you end your workout abruptly.

Restricting your breath or forgetting to breathe during and after exercise can lead to dizziness or lightheadedness. This is due to a lack of oxygen to the brain. Practice deep breathing exercises at rest before incorporating them into your workouts.

This will help to develop healthy breathing patterns and breath awareness. This allows you to stay healthy physically and mentally.

Plus, it may be more difficult for you to stick to an exercise plan or recoveey the energy to complete your daily tasks. You may occasionally deviate from your post-fitness routine due to lack of time or other commitments, but overall you should follow the appropriate steps as often as possible.

To perform at your optimum level that next time you work out, you must ensure your body is restored and revitalized. This allows your body to function at its maximum capacity, making it easier to go about your daily activities with greater ease.

Consider working with a trainer if you are new to fitness or have underlying health conditions, including injuries. As you progress, a recovedy can make adjustments to your routine so you can continue to improve. A dietician can assess your individual needs by looking at your current eating habits, workout routine, and intended outcomes.

They will design an optimal eating plan that complements your fitness program, dietary restrictions, or health concerns. Checking in with a dietician can also help you to rrcovery motivated and supported as you work toward long-term improvements. You must utilize the recovery process after a workout to gain the most benefits and give your muscles a chance to heal.

In addition to these suggested steps, get plenty of Post-wokout, which will help to boost your performance and the recovery process. Give yourself the chance to fully rest anytime you feel you need recoveru.

Create a post-workout recovery routine that allows you to safely restore energy levels and rebuild muscles. If you find yourself being either too laissez-faire or rigid about your post-workout routine, adjust accordingly.

Plyometric exercises are explosive movements that work your whole body. They can be rough on your tendons and joints, so it's important to talk with a….

It is possible to get a killer kettlebell ab workout with these versatile exercises. We'll break it down for you. Short on time or equipment?

Don't worry — you can still get a great at-home bootcamp workout! Try these 8 exercises for a full-body burn. Targeting heart rate zones as you exercise is one way to maximize the benefits you get from your workouts. Learn about your different heart rate zones…. There are several causes of numbness in your toes and feet when you run, ranging from poor-fitting shoes to health conditions like diabetes.

For people who run or do other aerobic exercises on a regular basis, starting up a low heart rate training program may be Posh-workout at first.

The average 5K time depends on a few factors, including age, sex, and fitness level. But, you can expect to finish a 5K in roughly 30 to 40 minutes.

Thinking about using an AI tool like ChatGPT to help you get in shape? Here are the pros and cons health experts say you should consider. We're testing the Lululemon product for you and weighing in on whether the trend has past or if it's still worth the hype.

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Get Motivated Cardio Strength Training Yoga Rest and Recover Holistic Fitness Exercise Library Fitness News Your Fitness Toolkit.

Medically reviewed by Jake Tipane, CPT — By Emily Cronkleton on June 15, General tips Tips to build muscle Tips to lose weight Tips for sore muscles What to avoid If you don't follow a routine When to talk with a pro Takeaway Share on Pinterest. General tips to follow. Tips to build muscle. Tips to lose weight.

Tips for sore muscles. What to avoid. When to talk with a pro. The bottom line. How we reviewed this article: Sources.

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

: Post-workout recovery

Benefits of Post-Workout Recovery	Antioxidant supplements and endurance exercise: Current evidence and mechanistic insights. Redox Biol. Skrovankova S, Sumczynski D, Mlcek J, Jurikova T, Sochor J. Bioactive compounds and antioxidant activity in different types of berries. Int J Mol Sci. Kulczyński B, Kobus-Cisowska J, Taczanowski M, Kmiecik D, Gramza-Michałowska A. The chemical composition and nutritional value of chia seeds—current state of knowledge. da Silva W, Machado ÁS, Souza MA, Mello-Carpes PB, Carpes FP. Effect of green tea extract supplementation on exercise-induced delayed onset muscle soreness and muscular damage. Physiol Behav. Banana nutrition facts: get your potassium today! Amiri M, Ghiasvand R, Kaviani M, Forbes SC, Salehi-Abargouei A. Chocolate milk for recovery from exercise: a systematic review and meta-analysis of controlled clinical trials. Eur J Clin Nutr. Zeng Z, Jendricke P, Centner C, Storck H, Gollhofer A, König D. Acute effects of oatmeal on exercise-induced reactive oxygen species production following high-intensity interval training in women: a randomized controlled trial. Antioxidants Basel. Department of Agriculture FoodData Central. Cereals, oats, instant, fortified, plain, prepared with water boiling water added or microwaved. Zong G, Gao A, Hu FB, Sun Q. Whole grain intake and mortality from all causes, cardiovascular disease, and cancer: a meta-analysis of prospective cohort studies. Mohd Daud SM, Mohd Sukri N, et al. Pure juice supplementation: its effect on muscle recovery and sports performance. American Council on Exercise. The worst foods to eat after a workout. Exploring the science of recovery. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Use limited data to select content. List of Partners vendors. Wellness Nutrition. A properly balanced diet is extremely important to your goals. Whether you want to lose body fat or gain muscle ,. it wont happen with training alone. Consuming a well-balanced diet will help give your body the nutrients it needs to recover from training. If your diet is lacking even one macronutrient it will hinder your recovery ability. Try to keep your carbs, protein, and fats all balanced. Avoid diets that are extreme, you will find yourself smaller and weaker. If you think you can train hard and heavy for weeks at a time, you are mistaken. In order to make good strength and muscular gains its important to take a one week deload period of your training. Whether that means taking off for a full week or what I recommend is having a week where you use 60 to 65 percent of your normal workouts. These lighter workouts will allow you recover and the coolest part they will allow you to rebound and come back stronger. Muscle soreness occurs from lactic acid build up in a muscle. Drinking adequate amounts of water will help to flush out toxins from your muscles. Our bodies need water to function; a one percent dehydration will result in a 10 percent reduction in strength. Proper hydration also helps to keep our joints lubricated. Vitamin C, D, E and ALA are all important for the recovery process. These vitamins help to prevent damage done by free radicals and help strengthen up your immune system. After a workout free radical levels are higher in our muscle cells. These vitamins help to break these free radicals apart. Create new and massively sculpted set of pipes now with these easy to use armday hacks. Is all calf training the same, no matter the sport? Not quite, says trai expert Tasha Whelan. These PTs explain how to maintain healthy hammies. Close Ad ×. I want content for: Both Men Women. Facebook Twitter Youtube Pinterest. Open menu button. Open search bar button. Featured Articles. Healthy Eating Days-to-Lean Meal Plan With the right plan and the right discipline, you can get seriously shredded in just 28 days. Read article. Women The 20 Hottest Female Celebrities Talented stars, killer physiques. Girls The 50 Best Fitness Influencers on Instagram Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Click to share on Facebook Opens in new window Click to share on Twitter Opens in new window Click to share on Pinterest Opens in new window. Health Conditions A-Z. 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Medically Reviewed. Nicole A. Solomos, DO. How Pain Makes Gain Importance of Rest Jump to More Topics. Rivadeneyra says. The U. Department of Health and Human Services Physical Activity Guidelines for Americans recommend spreading out weekly exercise over the course of a few workouts on at least three different days , rather than performing it all at once, to lower injury risk. Tips for Working Out: Rest and Recovery. Next up video playing in 10 seconds. Here are some of those strategies: Passive Recovery A complete cessation from exercise, passive recovery is synonymous with complete rest. Okay — you can lie on the couch and kick up your feet for this one! How much passive recovery your body needs depends on multiple factors, including your current fitness level and how intense your workouts are, Kolba says. Active Recovery Active recovery means low-intensity, generally low-impact exercise that promotes blood flow and tissue repair without further stressing the body, Rivadeneyra says. Or try a gentle yoga practice to stretch out tired muscles. Think of active recovery as anything you can do without getting winded or fatiguing your muscles. Cross-Training Cross-training lets you get the most bang for your workout buck. It means changing up the activity you do from workout to workout, so you are fatiguing different muscles during different workouts, Rivadeneyra says. For example, if you generally spend your workouts running, strength training, or boxing even if performed at a high intensity will stress your body in different ways.
Eating For Post-Workout Recovery	Foam rollers, on the other hand, have been around for decades and have been trusted by physical therapists everywhere. One study specifically looked at Hypervolt, one of the best massage guns in our opinion, and recommended it for athletes who want to have better range of motion without losing muscle performance. Similarly, foam rolling has consistently been linked to improved range of motion by multiple studies. So really, it comes down to preference at the end of the day. These days, they can measure your exercising heart rate, the amount of oxygen in your blood, how well you sleep, how tired your body is, and much more. The problem is, according to multiple studies, many of these fitness trackers either under- or over-estimate these statistics. Researchers have also found that almost no fitness tracker has been able to accurately measure energy expenditure the amount of calories burned when compared to tools used in a laboratory setting. But what about those trackers that measure your sleep? But again, they should not rely on them to tell you how their body is doing. Technology is great, but we still have a while to go before it can do everything for us which sounds very much like Skynet. Myth: Static Stretching Is Better Than Dynamic Stretching Fact: In Reality, You Can Have The Best Of Both Worlds. Static stretching is when you stand in one place and move a muscle as far as it will go for a few seconds, whereas dynamic stretching involves much more movement and more muscle groups foam rolling is an example of dynamic stretching. People will often debate which one is better for post-workout recovery, and the real answer is it depends on which one you like. While most studies look at the effects static and dynamic stretching have on a specific muscle or movement, one review of multiple studies found that both provide similar improvements for range of motion, blood flow, and athletic performance. If anything, the review found, one might be better for one group of people over another: athletes should lean more toward dynamic stretching, whereas older adults should stick to static stretching. Physical rehab patients can benefit from both, the study found. Myth: More Soreness Is Always Better Fact: Ugh, No. Stop Believing This. This may be based in some truth: when you exercise your body breaks down microscopic muscle fibers, which are then rebuilt through the recovery process and to make your muscles bigger. And that could hurt depending on the intensity of your workout, how many muscle groups you exercised, and how seriously you take your recovery i. eating enough food and getting ample sleep. Studies have shown that your muscles can grow regardless of whether you feel pain in the areas you worked out or not. Not to mention that extreme soreness can be a sign that something is wrong with your body. Additionally, spinach contains essential vitamins, such as A, C, and folate. The leafy powerhouse also contains protein and antioxidant compounds known as flavonoids. Consider blending it into your post-workout smoothie or scrambling it in with some eggs if you're looking for ways to add spinach to your post-workout meal. All fruits have antioxidants , which may aid in muscle recovery. There are many good reasons to eat berries, like blueberries and raspberries, with muscle recovery as a possible benefit. Additionally, blueberries contain one of the highest antioxidant capacities among all fruits. However, Ryan M. Greene, DO, MS , medical director at Monarch Athletic Club in West Hollywood, Calif. Chia seeds are a good source of plant protein. Even if you aren't eating them for recovery, they also offer a ton of nutrients, including:. Chia seeds are one of the richest plant sources of omega-3 fatty acids, a fat source known for their anti-inflammatory and cardiovascular benefits. Researchers found that men who supplemented their diets with milligrams of green tea extract had reduced markers of muscle damage caused by exercise. There are some things to consider if you're thinking about using green tea extract. The FDA does minimal regulation of dietary supplements, which may not be suitable for everyone. Supplement effects vary individually depending on variables like the type and any medication interactions. Talk with a healthcare provider or pharmacist before you begin any supplements. Bananas are loaded with carbohydrates and potassium , two muscle-friendly post-workout nutrients. It also helps that they're portable, meaning you can take one with you so you have it ready following your workout. The next time you have a muscle-working exercise session, it might be worth drinking chocolate milk afterward. The drink contains water, electrolytes, and all three macronutrients—carbs, proteins, and fat—which are all beneficial for recovery. One review found that chocolate milk was as helpful or more helpful compared to other recovery drinks, but more research is needed. Oatmeal is excellent because it's super quick and easy to make in a pinch. It's a carb- and protein-filled option to eat before or after your workout. Not to mention, oatmeal can also lead to a longer life. Consider eating eggs to help with your muscle recovery. They contain protein, and some eggs are fortified with omega-3s. Consuming omega-3 fatty acids can be helpful for inflammation. Watermelon juice can be a good option to drink before a workout. Researchers found that this type of juice was beneficial for reducing muscle soreness when drunk an hour before exercise. Watermelon has a non-essential amino acid called L-citrulline that plays a role in muscle fatigue control. While there are foods you'll want to eat for muscle recovery, there are other ones you'll want to avoid including:. Avoiding high-calorie meals is important too. People may want to eat a lot of food after an intense workout. However, meals with a high amount of calories can cancel out any gains from exercising. Nutrition is an important part of muscle recovery. However, you can also give your body the recovery it deserves after a workout by:. While some muscle soreness after a hard workout is inevitable, there are dietary steps you can take to be proactive. Consider adding one or more of the muscle recovery foods or drinks to your next post-workout snack. If it doesn't arrive soon, check your spam folder. While muscle aches are sometimes just part of challenging your body and getting stronger, there are things you can do to speed up your muscle recovery so you can keep working towards your health and fitness goals! The Sweat trainers often receive questions from the Sweat Community about how to relieve sore muscles after a workout. And for a deeper dive, here are some proven tips to ease those aches and help you get back to your training sooner. Drinking water is essential for your overall health and post-workout recovery, including muscle repair. Do you need special hydration drinks? For most people, water and a nutritious diet will do the trick! According to a study on rehydration and recovery after exercise, electrolytes are important for your nervous system and also get used up during muscle contraction. Electrolytes include minerals like magnesium , potassium, calcium and sodium, which are found in most foods, so you can definitely get enough electrolytes by following a healthy eating diet and consuming plenty of fruit and vegetables. If you follow a plant-based diet , make sure you eat plenty of high-protein foods throughout the day such as nuts, tofu, quinoa and beans to give your muscles the nutrients they need to repair. If you feel hungry after exercising, a post-workout snack is a great opportunity to get a hit of carbohydrates and protein to help promote your muscle recovery - not to mention a burst of energy to keep you going. We will always encourage you to get your nutrition from whole foods, but we can also appreciate that your body, nutritional needs, dietary preferences and training routine are unique and for many people, supplements can help. Some trainers and athletes also supplement with branch-chain amino acids BCAAs , which come as a powder and can be consumed in a similar way to a protein shake. Find what works for you, or ask your healthcare provider for a blood test to see what you actually need before you think about spending money on supplements. According to Mayo Clinic , taking the time to complete an effective warm-up may help to reduce muscle soreness and risk of injury. A proper warm-up is especially important before challenging workouts and heavy lifting movements like deadlifts , back squats and pull-ups. After some light cardio, make sure your warm-up includes dynamic stretching to activate the muscles you are about to use. This will help to prevent overstretching, strain or injury during your workout. Alongside a warm-up, the Mayo Clinic recommends including cool-down exercises after your workout to allow your heart rate, breathing and blood pressure to gradually recover from a tough workout or HIIT session. Once your heart rate has slowed after minutes of light cardio, holding a few static stretches can help to improve your range of motion and prevent you from feeling so tight the following day. Have trouble sleeping? A short stretching session before bed may also help you to sleep better. A meta-analysis of the effects of foam rolling on performance and recovery found that foam rolling before and after a workout can also help improve performance while also promoting flexibility. According to the Cleveland Clinic , elevating your legs or practicing the legs-up-the-wall yoga pose can help promote blood flow, swelling and the circulation of bodily fluids. Some calming yoga poses may also help to improve circulation. Post-workout soreness is usually caused by micro-tears in your muscles - a normal process that occurs as your muscles adapt to the workload and become stronger. If you are still sore one or two days after your workout, a cool bath or shower may help reduce inflammation and support recovery. For muscle recovery, some athletes also enjoy cryotherapy cold exposure, like freezing cold and contrast therapy alternating between hot and cold temperatures in a single session. Alongside getting hours of sleep each night, prioritising your rest days can also help to speed up the muscle repair process and leave you feeling refreshed and ready to take on your next workout. Remember, your muscles repair and grow when during rest, not during the workout itself. With any demanding physical activity, the American Council on Exercise ACE recommends scheduling at LEAST one day of complete rest as opposed to an active recovery day every days to allow your body to recover and adapt. Every Sweat program has rest days included, but if you feel like you need more rest - take it. Your body knows best!
13 Post-Workout Recovery Tips for Optimal Muscle Recovery	Was this helpful? Consequently, we still cannot say if massages are truly effective at influencing muscle and overall recovery. These choices will be signaled to our partners and will not affect browsing data. Recovery after exercise is essential to muscle and tissue repair and strength building. Share this article. When our parasympathetic nervous system PNS dominates, heart rate HR varies; it accelerates during inspiration and decelerates during expiration a healthy sign.
Search M&F	Physiol Rscovery. It Post-workput let you Post-wormout when it needs a stretch, a reclvery, or even Natural weight management run. By Post-workout recovery certain muscle groups to repair recvery others work, cross-training Endurance yoga benefits promote overall muscle health while minimizing the amount of passive and active recovery days needed. By Anna Marie Clear, MS, RD, CPT Feb 8, A meta-analysis of the effects of foam rolling on performance and recovery found that foam rolling before and after a workout can also help improve performance while also promoting flexibility. How to Do 8 Different Plyometric Exercises.

American Fitness Magazine Recovery. Recovery from training is becoming recognized as one of the most Pist-workout Post-workout recovery of Posy-workout activity and overall wellness. The ideas Post-woriout in Podt-workout article cover an array of tactics for enhancing recovery. All of which can help factor into how you craft your strategies and classes as a NASM-CPT trainer. Keep in mind that the most effective strategy for you might be to experiment to determine which ones prove feasible and successful for the people you work with.

Post-workout recovery -

People claim that post-workout stretching can help loosen tight muscles, prevent injuries, and increase blood flow to aid in the delivery of nutrients to the areas you worked out. And there are even studies that back all that up, but they often only look at a small group of people three dozen at the most , according to a meta-analysis of such studies.

That analysis was done in , and a separate one published in had the same conclusion: post-exercise stretching had minimal impacts on muscle recovery. At best, stretching reduced muscle soreness by points on a point scale—aka, peanuts in the grand scheme of things.

Myth: You Should Do Active Recovery Workouts On Rest Days Fact: Rest Days Should Be Used For, Wait For It, Resting. It could be a brisk walk, yoga, or swimming. People who preach this usually say being a couch potato on your rest day will set back your progress.

Science, though, is just not on their side. Foam rollers, on the other hand, have been around for decades and have been trusted by physical therapists everywhere. One study specifically looked at Hypervolt, one of the best massage guns in our opinion, and recommended it for athletes who want to have better range of motion without losing muscle performance.

Similarly, foam rolling has consistently been linked to improved range of motion by multiple studies. So really, it comes down to preference at the end of the day. These days, they can measure your exercising heart rate, the amount of oxygen in your blood, how well you sleep, how tired your body is, and much more.

The problem is, according to multiple studies, many of these fitness trackers either under- or over-estimate these statistics. Researchers have also found that almost no fitness tracker has been able to accurately measure energy expenditure the amount of calories burned when compared to tools used in a laboratory setting.

But what about those trackers that measure your sleep? But again, they should not rely on them to tell you how their body is doing. Technology is great, but we still have a while to go before it can do everything for us which sounds very much like Skynet.

Myth: Static Stretching Is Better Than Dynamic Stretching Fact: In Reality, You Can Have The Best Of Both Worlds. Static stretching is when you stand in one place and move a muscle as far as it will go for a few seconds, whereas dynamic stretching involves much more movement and more muscle groups foam rolling is an example of dynamic stretching.

People will often debate which one is better for post-workout recovery, and the real answer is it depends on which one you like. While most studies look at the effects static and dynamic stretching have on a specific muscle or movement, one review of multiple studies found that both provide similar improvements for range of motion, blood flow, and athletic performance.

If anything, the review found, one might be better for one group of people over another: athletes should lean more toward dynamic stretching, whereas older adults should stick to static stretching. Physical rehab patients can benefit from both, the study found.

Myth: More Soreness Is Always Better Fact: Ugh, No. Stop Believing This. This may be based in some truth: when you exercise your body breaks down microscopic muscle fibers, which are then rebuilt through the recovery process and to make your muscles bigger.

And that could hurt depending on the intensity of your workout, how many muscle groups you exercised, and how seriously you take your recovery i. eating enough food and getting ample sleep. Studies have shown that your muscles can grow regardless of whether you feel pain in the areas you worked out or not.

Not to mention that extreme soreness can be a sign that something is wrong with your body. Rhabdo, also known as Rhabdomyolysis, is a condition in which the breakdown of muscle tissue which is what happens during exercise releases a damaging protein into the bloodstream, which can result in severe kidney damage.

Takeaways If you have a car, odds are you probably make sure it has enough fuel, has all the necessary fluids, and has the right tire pressure. We should be taking the same precautions with our body, especially if we train it on a regular basis.

Resting after a hard workout allows the repair and recovery process to happen at a natural pace. It's not the only thing you can or should do to promote recovery , but sometimes doing nothing is the easiest thing to do. After a tough workout, consider gentle stretching. This is a simple and fast way to help your muscles recover.

For best results, do active or dynamic stretches before exercise such as high knees, arm circles, walking lunges and static stretches holding a stretch for seconds after exercise.

Easy, gentle movement such as a brisk walk or a bike ride improves circulation, which helps promote nutrient and waste product transport throughout the body.

In theory, this helps the muscles repair and refuel faster. Massage feels good and improves circulation while allowing you to fully relax. Using a massage gun can be an effective way to relieve sore muscles. You can also try self-massage and foam roller exercises for easing tight muscles and avoid the heavy sports massage price tag.

Another option for avoiding the price and inconvenience of a professional massage is to spend a few minutes on one of these best roll-up acupressure mats. Some athletes swear by ice baths, ice massage, or contrast water therapy alternating hot and cold showers to recover faster, reduce muscle soreness, and prevent injury.

While taking your post-exercise shower, alternate 2 minutes of hot water with 30 seconds of cold water. Repeat four times with a minute of moderate temperatures between each hot-cold spray.

If you happen to have a spa with hot and cold tubs available, you can take a plunge in each for the same time. While you sleep, amazing things are taking place in your body. Optimal sleep is essential for anyone who exercises regularly.

During sleep, your body produces Growth Hormone GH which is largely responsible for tissue growth and repair. Adding a mental practice to your workout routine can be a huge benefit for any athlete. Spending time practicing mental rehearsal or following a mindfulness meditation program can help process a calm, clear attitude and reduce anxiety and reactivity.

Getting familiar with how your mind works, how thoughts can bounce around, and how you don't need to attach to any of them, is a wonderful way for an athlete to recover both mentally and physically. Additionally, practicing positive self-talk can help change the ongoing dialogue in your head.

Consider using both types of mental practice during your recovery days. One simple way to recovery faster is by designing a smart workout routine in the first place. Excessive exercise , heavy training at every session, or a lack of rest days will limit your fitness gains from exercise and undermine your recovery efforts.

According to the American Council on Exercise ACE , the type of exercise you do determines how long your recovery period should be. Here are some general guidelines for post-training recovery, according to ACE:.

Remember, avoid working the same muscle group for example, doing heavy squats two days in a row. On your rest days, do light exercise such as walking or cycling at a slower pace.

The most important thing you can do to recovery quickly is to listen to your body. If you are feeling tired, sore, or notice decreased performance you may need more recovery time or a break from training altogether.

If you are feeling strong the day after a hard workout, you don't have to force yourself to go slow. Dupuy O, Douzi W, Theurot D, Bosquet L, Dugué B. An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: A systematic review with meta-analysis.

Front Physiol. Shirreffs SM, Armstrong LE, Cheuvront SN. Fluid and electrolyte needs for preparation and recovery from training and competition. J Sports Sci. McDermott BP, Anderson SA, Armstrong LE, Casa DJ, Cheuvront SN, Cooper L, Kenney WL et al. Journal of Athletic Training. Burke LM, Kiens B, Ivy JL.

Carbohydrates and fat for training and recovery. Aragon AA, Schoenfeld BJ. Nutrient timing revisited: is there a post-exercise anabolic window? J Int Soc Sports Nutr.

Torres R, Pinho F, Duarte JA, Cabri JM. Effect of single bout versus repeated bouts of stretching on muscle recovery following eccentric exercise. J Sci Med Sport. American Council on Exercise. How to Select the Right Rest Intervals and Post-Training Recovery for Your Clients.

By Elizabeth Quinn, MS Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics.

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