When training, rest and recovery is essential to success. Having the proper after-exercise routine is vital to your fitness goals and has a huge impact on maximizing all the hard work put in at the gym. We need recovery time for our muscles and tissues to repair and for our strength to build. Recovery is multifaceted, it does not only refer to rest, such as, sleeping or relaxing the muscles, but it also means replenishment of nutrients to the body that get depleted during exercise.
There are several things you can do to let your body recover after a workout. Immediate steps include having a cool down session after strenuous exercise. This means taking 5-10 minutes to do low-intensity exercise, which can help reduce stiffness and aids in the removal of lactic acid from the muscles, according to SportsMedicine.com. Stretching after a workout is also necessary for lactic acid removal.
For nutritional needs, consuming a lot of water to replace lost fluids and having a meal consisting of high-quality protein and complex carbs is necessary for the body to absorb lost nutrients. Protein has amino acids the body needs for rebuilding muscle tissue and carbs help in the production and release of insulin, according to PeakPerformanceOnline.com. Most researchers recommend eating no later than 30 minutes after a workout, and waiting longer than two hours may result in 50% less glycogen stored in the muscle.
A very important recovery need that is often overlooked is getting adequate sleep. Sleeping produces Growth Hormone, or GH, which plays a large role in tissue growth and repair, according to SportsMedicine.com. Not only does getting enough sleep give you more energy, but it’s also the time when muscle builds, not when you’re at the gym. Lack of sleep can result in decreased testosterone levels and GH levels. Having a consistent sleep schedule is ideal, if you’re getting less than six hours of sleep on a regular basis you are compromising coordination, reaction time, and overall health, as stated on 2BuildMuscleFast.com.
Another mandatory step in training-recovery is incorporating rest days into your workout schedule. The main focus of this is to listen to your body. Everyone is different. One person may need only a day to recover from their workout, while you require two. Don’t overexert yourself or you run the risk of “overtraining” which can result in injury and the slowing of the muscle building process.
It is suggested to have one rest day between weight-training workouts, even if different muscle groups are being targeted. The site 2BuildMuscleFast.com is adamant about not having two consecutive weight training days as this can actually limit fitness gains, as opposed to, increasing them.Muscles need between 24-48 hours to repair and working the muscles too soon can result in tissue breakdown. So be good to your body and listen to its needs. Pushing yourself when you’re not ready is a hindrance to your health. To keep your workout routine effective, it is important to take care of yourself with proper nutrition and rest, which aids in a speedy recovery for your next workout.