There are four things that are vital for your post recovery routine – nutrition, rehydration, stretching, and rest. And, while all these things are necessary for you to maintain both healthy muscles, as well as to recuperate properly and quickly. Here’s other steps for how to recuperate – and have fun while you’re at it!
Cool Down Properly
A good, long, hard cardio session feels great – but as your muscles burn energy, they product a byproduct – lactic acid. It’s important to work that out of your muscles as you finish your workout, as that will help minimize post workout muscle soreness and tightness. Every hard cardio session should finish up with about 10-15 minutes of either slow, easy running, or a medium speed walking session, whether outside or on your treadmill.
Be Nice To Your Feet
Whether it was a long run, or a hard session on your elliptical trainer, there’s a good bet your feet took a bit of a pounding. Kick off your running shoes and slip on a pair of flip flops. Letting your feet breath not only can help you relax after your workout, but you need to let your shoes air out.
Hydrate!!!
Water is a critical component to after-workout recovery. You’ve sweat out quite a bit of water that your muscles and other tissues need to recover and rebuild from exercise-induced damage. Drink plenty of water as part of your post-recovery regime, and you might want to add some electrolytes such as Gatorade or other post recovery drinks to replace any lost essential minerals to aid in your recovery.
Have a Post Recovery Snack
When you exercise, you gain muscle by breaking down muscle fibers – muscle growth doesn’t happen during your workout, it happens after as your muscles rebuild to adapt to the new level of demand place upon them. And, the main ingrediate your muscle fibers need to rebuild is protein. And you also need fuel for energy to keep from “bonking” – meaning carbs. So, within 30 minutes of your workout, eat a snack that is a combination of protein and carbohydrates, as this can help switch your body from a state of stress to a state of healing.
Use a Roller
Foam rollers are a great tool for working the kinks ouf of sore muscles. Don’t dig deep – as your muscles are pretty delicate and inflamed right after your workout. But a light massage with a foam roller is great for stretching muscles and improving mobility post-workout.
Looking for cardio equipment for your home workouts? You may want to also consider adding some fitness accessories to your workouts as well. Stop into any of our 3 locations here in Phoenix, Scottsdale, or Chandler. Our team here at Fitness 4 Home Superstore would be happy to talk to you about what you’d like to accomplish with your workouts.
