It is important after having completed a workout to stretch. It is recommended that following a workout you take at least 20 minutes to cool down and stretch. Stretching will decrease muscle stiffness and increase your range of motion, allowing you to have greater flexibility. It will also help relieve your post-exercise aches and pains, reduce muscle tension, enhance muscle relaxation, and promote circulation.
Exercise is a form of stress, albeit a positive stress but still stress on your body. Cryotherapy reduces inflammation and is the ultimate way to both speed up muscle recovery after exercise and significantly reduce delayed onset muscle soreness (DOMS). By exposing the body to extreme cold temperatures for a short period of time the rate at which oxygen-rich blood flows through muscles in the body is significantly increased. This is both a safe and natural way to reduce inflammation, accelerating the healing process of damaged soft tissue and sore joints.
Nutrition is essential before and after a workout. After a workout protein and carbohydrates are required to repair and rebuild muscle tissue and various cells, tissues, enzymes and hormones. Carbohydrates are the muscles major source of energy, so it is essential to refuel your body’s glycogen levels after a workout through eating carbs. A post workout snack with protein and carbohydrates should be consumed within 30 – 60 minutes after a workout, and a well-balanced meal should be consumed roughly two hours after the workout, especially if you plan to go again soon!
Sleep isn’t just for relaxing or for the lazy! Sleep is the essential time that your body needs to restore itself and recover. Studies have shown that an inadequate amount of sleep can reduce your tolerance to training, alter your mood, increase your perception of fatigue and negatively affect the physiological mechanisms responsible for positive adaptations from the stresses of training.
There are two kinds of rest: active rest and complete rest. A lack of proper recovery can lead to overtraining, which can lead to exhaustion. ‘Active rest’ or ‘active recovery’ is where you complete some light movement such as going for a walk or any easy bike ride. This can help relieve soreness by stimulating blood flow and improving circulation to the muscles. Complete rest are the days let your body completely recover, so you don’t do any form of physical exercise. This will give your body the time it needs to rest and recover from your workout.
BACK TO BLOGS