Optimize Your Hard work with Proper Recovery!

by Anna D

Rest and recovery is essential to all workout routines. Proper rest and recovery has a big impact on fitness and strength gains. A post-workout recovery plan will help with tissue and muscle repair and allow you to train more effectively. When you allow your body time to rest and recover, you are aiding it to adapt to the strain of exercise, to repair damaged tissue, to replenish depleted energy stores and to rejuvenate you psychologically.

Cool down/Stretch
So this is why we foam roll! The great pain you feel as you slowly roll after TFX sessions is to help keep lactic acid from building up and can help with muscle stiffness. After a tough workout, it is a simple and easy way to help your muscles recover.

Replace fluids
Rehydrating properly includes water, protein and electrolytes. To see how much fluid you lose during a workout weigh yourself before and after to see how much water you lost. Use this number as a fluid intake goal for after your workout. Great refueling drinks are coconut water and a vegan protein powder mixed with unsweetened almond milk.

Eat properly
Nutrition plays a vital role in recovery. The foods you choose after a workout can provide the necessary nutrients to maximize the effects of your hard work and boost your immune system, or they can sabotage every bead of sweat that hit the floor.

To support muscle growth and repair you will need a balanced meal with a mix of protein, complex carbs and omega 3 fatty acids. Also, antioxidants, anti-inflammatory spices and omega-3s will help alleviate muscle soreness.

Refuel your body within 15-60min after a workout, the sooner the better!

Rest
Sometimes doing nothing is the easiest thing to do. Your body is an amazing organism and has the power to heal and take care of itself. Give it some down time, relax and award yourself for the hard work you’ve put in

Active recovery
Easy, gentle movement improves circulation and promotes nutrient and waste transport throughout the body to help the muscles repair and refuel faster. Activities like walking, biking, swimming, yoga, jogging are all part of an active recovery.

Massage
Improves circulation and allows you to fully relax! On a budget? Grab your foam roller!

Ice bath
Yeah I said it! ICE BATH! Water therapy allows you to recover faster, reduces muscle soreness and prevents injury. Not ready to dive in? Give yourself an ice massage. I fill a Dixie cup half-way with water and put in the freezer. When it’s frozen, I rip of the top part of the cup and rub the ice on my muscles. It feels awesome. Another option is contrast water therapy, where you alternate between hot and cold water. The theory behind this is that by repeatedly constricting and dilating blood vessel your body will flush out waste products in the tissues
How to use contrast water therapy: 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.

High quality sleep
While you’re sleeping your body produces HGH (Human Growth Hormone) which is essential and largely responsible for tissue growth and repair

Courtesy of http://sportsmedicine.about.com

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