After every physical activity, focusing on recovery should be the next step. This is because the body needs time to recover, giving it time to restrengthen itself and restore its performance. Failure to do so can lead to varying consequences, such as the increased risk of injuries or the inability to strengthen the muscles you intend to improve!
That being said, how long that recovery process takes will vary. It can be anywhere from thirty minutes a day to even a full week, depending on the individual. However, during this process, there are some things that can be done to make recovery much more effective and efficient.
In this article, we will share some tips on how you can maximize your recovery phase.
Eat healthily
Everyone should be eating healthily despite the needs. That is because food items like vegetables and fruits provide the body with vitamins, minerals, and other nutrients that strengthen the body. Recovery-wise, such nutrients help different parts of the body to recover quickly and effectively.
With that in mind, you should be looking for non-processed foods too! This includes fresh veggies, fruits, meats, grains, dairy products, and so on. If you are already eating such food items, then you are pretty much good to go on this point.
Hit the sauna
Saunas are not exactly the most accessible things in the world. Some gyms and fitness centers may have it, whereas others may not! If you do have a sauna, however, then you should be taking advantage of it.
A visit three times a week for half an hour each session can help your muscles relax and even address pain points in your body. If you have access to something known as the infrared sauna, then it essentially does the same thing—but rather than using steam, it uses light.
Enjoy a cold shower
Many professional athletes participate in an activity known as cryotherapy. While the therapy is effective at helping the body recover, it is quite expensive. Fortunately, there is a much more affordable alternative—and one you can enjoy right at home!
Simply turn on the shower, enjoy thirty seconds of cold water, and then douse yourself with hot water, and repeat. This allows the muscles to expand and contract—wringing them out, in a sense—and addressing problems like soreness.
Drink plenty of water
When you exercise, you lose a lot of water and electrolytes through your sweat. For that reason, you must replace them by drinking plenty of water and taking electrolytes along with it.
For example, you can drink water mixed with a little bit of salt. You can also purchase electrolyte drinks or opt for electrolyte tablets to replace what you have lost! Just be sure to opt for low-sugar options—else, you’re just filling up with harmful sugars!
Conclusion
By employing the tips we have shared with you, your recovery process will happen much quicker and much more effective! That said, if you feel like doing all of the above is a little too much, do not feel pressured to do them all. Doing anything is better than doing nothing, so starting slow is always a good route to take. Consistency is the name of the game here, so keeping at least one recovery habit up goes a long way in ensuring your body recovers effectively to ready yourself for more physical activities in the future.
Hello Meg Parker is an intentional health coach in New York offering various services, from deep tissue massages to reflexology. Our goal is to help athletes of all types recover quicker and improve their performance. Reach out to our services today and enjoy effective muscle recovery!
