Working out all the time without taking the time to properly recover won’t get you closer to your goal. Moreover, it can also stall your progress. Pushing twice as hard just because you feel like you’re in a rut leads to overtraining. When you make time for proper recovery during the week you actually give your body what it craves to make progress.
Even professional athletes know that they can only increase their performance if they let their muscles and body recover. Your muscles actually grow during the recovery so let’s see how you can do it.
First, plan your workouts right
One of the things that greatly impact your recovery is the order of scheduled workouts. It is never recommended to exercise the same muscle group two days in a row. If you plan to exercise two days in a row, make sure you work on two different muscle groups. For example, you can do your legs on a Monday, biceps, and back on Tuesday, take a rest day on Wednesday and continue working out on a Thursday. Make sure you have a gap of 24 to 48 hours between working out the same muscle group.
Take a lot of fluids
You should drink fluids during and after the workout. Hydration is always important, no matter your workout regime. But if you do a workout, and lose a lot of fluid during your session, you need to replenish the water. During recovery days, drink around two liters of water. During the days you workout increase that amount to 2.5 to 3 liters of water a day. Water aids your metabolism and removes toxins out of your body. Limit any alcohol intake because alcohol postpones the process of rehydration after a workout.
If you want your muscles to grow and recover during your recovery, the diet must be appropriate. Make sure you eat a lot of protein along with veggies, carbs, and healthy fats. For the best results, try to eat protein and carbs right after a workout to replenish lost sources of energy and feed your muscles. Aim to do this within 60 minutes after your workout.
Stick to your diet even on rest days because your body still needs proper nutrients to recover. Also, cheating on your rest days can only hinder your progress and ruin your efforts. Eat clean and drink a lot of fluids.
Quality sleep is a necessity your body can’t go without. You won’t achieve any progress if you don’t allow your body some quality rest. Sleep lets your muscles recover and replenishes lost energy during workouts. Healthy sleep is essential for positive cognitive function, immune system, it regulates your blood sugar and hormonal function essential for cellular repair. Aim to sleep between 7 to 8 hours of sleep each night. Try waking up at the same time and going to sleep as well. This is essential for building a sleep routine.
Recuperate with a massage
Sometimes sore muscles require some TLC and a massage can improve circulation and help alleviate muscle soreness. You can do this on your own in the comfort of your space with the help of a massage chair by Inada. You can enjoy this self-massage at home and help ypur muscles relax for better sleep. A massage chair is handy because it can be adjusted to suit your needs and work on every muscle. A message will loosen any tight muscles and help avoid any injury due to muscle fatigue. You can have a massage every time you take rest days to boost your performance during your next workout.
Stretch a bit
Stretching is important before exercise to warm you up and right after it. It should be an essential part of your watch workout because it minimizes the risk of injury. You can also use foam rollers to break muscle soreness right after a workout. Also, some light stretching during your recovery is recommended to improve blood flow and circulation. Mind you, this is believed to be an active type of recovery so do some stretching in the form of yoga or pilates moves during your downtime.
Taking a day off from exercise doesn’t mean you have to lie down all day. Incorporate some active recovery as well. You can ride a bike, go swimming, do some pilates or yoga to stimulate your body in a different way. Whatever you choose to do, remember that taking some time off from exercising can only do you good.