How do you recoup from training? Here are some quick tips on proper recovery.
1. Rest: sounds counterintuitive but well-timed rest allows your body to produce the hormones necessary to build muscle and reduce soreness. This gives your body the time to prepare for the next session. Try practicing active recovery by lowering the intensity of your activity towards the end rather than stopping abruptly.
2. Hydration: it's important to hydrate both during and after physical activity so that muscles nourished, toxins are lessened which cause soreness, and to improve circulation and blood flow.
3. Nutrition: We all know how essential protein is to binding and maintaining muscle that is damaged during exercise but we often neglect our need for complex carbs needed to re-balance our glucose (glycogen stores) levels following exercise. Complex carbs actually help the absorption of protein (amino acids)! Paired with fruits, vegetables, juices, and smoothies, various proteins are a key component to a nutritional diet needed to recover.
4. Stretch: Stretching ought to be done prior to and following your workout to prepare, lengthen, and relieve muscles. Stretches and massages can rebalance your sympathetic nervous system since high intensity training can be a stressor to it.
5. Mental: Be on top of your goals by reviewing exactly how to achieve them and keeping track of your progress. Be mindful that exercise is still stress you’re putting on your body even if it’s positive stress. Lastly, be kind and patient with yourself because sometimes we’re much harder on ourselves than we are on others. Give yourself space to both fail and succeed