Muscle aches following intense exercise are very normal, but we must take care of our body in a way that allows muscle recovery to get the most from each workout and avoid injury. Here are 7 muscle recovery activities to complete after intense exercise, to ease pain and look after our muscles.
Getting Enough Sleep
Lack rest can cause a lack of energy, meaning intense being active is harder and recovery time is longer. Take any steps you can to get enough sleep, which should be around 8 hours a night. Maintain a good routine and find what works best for you to have a good night's sleep. Through an old, worn mattress could be detrimental to muscle recovery, so be sure that your mattress is comfortable and supports your body. The Zoma mattress is made to enhance athletic performance; order the mattress online here.
Hydrate
As your body is made up of so much water, we need to re-hydrate once we have exercised. Intense exercise can cause us to lose plenty of hydration through sweat, meaning we need to stay hydrated and replace these fluids. On average, we should be consuming 2 liters of water in a day, but this should be increased during intense exercise, particularly if you tend to sweat a lot.
Good Nutrition
Filling the body with the right foods will aid with muscle recovery. There isn't any use doing intense exercise if you are heading home to a McDonalds. It's also wise to avoid any fad diets, because these won't provide enough calories for correct nutrition. Your body needs enough calories to fully recover after those intense workouts, meaning lots of protein and carbs. If you need some post-workout nutrition inspiration, take a look at Healthline's post.
Ice Baths
Ice baths have been proven to aid in muscle recovery, especially following intense workout regimes. Most of the leading athletes across the world take ice baths, but be warned, they can be unpleasant. Ice baths are proven to work, so if you can stand the cold, give it a try. If ice baths aren't your thing or aren't available, try contrast hydrotherapy inside your shower at the gym. This consists of using both hot and cold water to alleviate muscle pain. Stand it a warm shower for around A minute, then blast yourself with cold water for Thirty seconds, and repeat.
Massage
Sports massages are an easy way to relax those tense muscles and quicken muscle recovery. Sports massages are recommended once weekly, and more if needed. Your therapist will talk to you about what works best for the body. These massages can flush toxins away, relieving tense, achy muscles and causing you to feel much more relaxed after your intense workouts.
Don't Neglect Rest Days
Working out every single day may seem like a good idea, but this isn't good for your muscle recovery. Rest days are needed to get stronger; your days in the gym aren't what builds your strength, your strength comes from rest and recuperation. Don't rest too much either, as this will negatively impact your progress. Completing intense workouts 3 times a week, in 60-minute intervals is enough to see real changes and allow muscle recovery.
Stretch
Never neglect the stretching! Many newbies don't stretch pre and post working out, but this should always be integrated into your workout time. You can find warm-up and cool-down stretches online which are easy to follow. This will improve muscle recovery and reduce lactic acid build-up in the muscles.
Intense exercise is a fantastic way to lose weight and improve muscle strength, but the aches and pains after intense exercise can be difficult to live with. Follow this guide to look after your muscles while undergoing a powerful exercise regime.
