Many Ways To Recover Your Muscles After Workout


There are many type of workout creates many types of body pain. Workout recovery doesn’t just mean lying on the couch and kicking up your feet. The best post-workout recovery means using a variety of strategies to help your muscles heal. Here are some of those strategies:

Myofascial Therapy

Myofascial release includes massage and foam rolling. Performed immediately before and after exercise, it may help decrease feelings of delayed onset muscle soreness while speeding muscle recovery. Myofascial release can be a part of passive and active recovery days as well as cross-training workouts.

Active Recovery

Active recovery means low-intensity, generally low-impact exercise that promotes blood flow and tissue repair without further stressing the body. If you’re feeling fatigued from strength training, engage in a lower intensity cardiovascular bike ride or walk, which enables your body to circulate waste products caused by the rigorous activity. 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.

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.

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. 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. By allowing certain muscle groups to repair while others work, cross-training helps promote overall muscle health while minimizing the amount of passive and active recovery days needed.

Nutritional Recovery

The foods you eat provide your body with the building blocks needed to repair muscles and promote recovery. A whole-foods-based diet rich in antioxidants, whole carbohydrates, and lean protein can help trigger the right changes in your body between workouts, so your system is in better shape when it comes time for the next workout.

Sleep

This is a large part of the recovery equation. During sleep, the body produces the majority of its growth factors and hormones that aid in daily muscle repair and recovery. Getting the recommended seven to nine hours of sleep per night allows those growth factors to do their work.


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