Good Rest After a Workout: For years you’ve heard “pain is gain” as a mantra for gym-goers and aspiring athletes, but is going to the gym on the weekends, even if you can’t feel your legs anymore, really the best way to get fitter?
In recent times, researchers have found evidence that could point to post-workout recovery being as crucial to muscular growth and weight loss as the workout itself. When you’re resting is when your muscles grow, although you could think the opposite.
Why is post-workout rest so important?
Resting also helps the soreness and the inflammation go away, so you can resume your time in the gym the next day without pain and feeling recovered. But what is the best way to take advantage of post-workout rest?
First of all, you need to know there are two different types of post-workout rest; immediate rest and rest day. Both are essential to the workout, and we will cover what to do to help your muscles recover in both situations.
What you do in the hours after a workout is relevant to how your body will take the exhaustion of exercising, as workouts like weightlifting and cardio generate micro-tears in your muscles that allow the muscles to grow with the correct recovery.
Not giving time to your muscles to rest and recover may cause your performance to decrease and cause the tears in your muscles to grow, get swollen, and generate pain.
Skipping recovery and working out heavily can also cause injuries or overtraining syndrome, which generates fatigue, chronic pain, and compromises the immune system.
Taking a day off at least once every 7 to 10 days when you do a heavy workout is beneficial to the correct recovery of the muscles, no matter if you’re a world-class athlete or just workout to look fit.
What to prioritize in your recovery time after a workout?
But recovery time isn’t just about not working out; there are things you can do to help your body stay healthy and at your top performance. So let’s look into what to consider in your recovery time.
Of course, the top priority in your recovery time is to rest. Finding the right mattress for you can go a long way when it comes to resting correctly, as well as sleeping enough hours.
When you work out, you lose plenty of liquids through the sweat, so even if you drink water while you train, you must replenish the liquids when you finish working out.
Eat Healthy and Balanced
Just like hydration, eating well is basic and replenishes your energy supply. Try to add high-quality protein to your next meal after the workout and avoid heavily processed foods.
Low Impact Exercise
After a workout, stretching can help you ease off your body and help your muscles recover. On your rest day, going out for a walk or a bicycle ride is a perfect way to keep the blood flowing and help your muscles recover from the previous workouts.
Cool or Cold Showers
Cold showers encourage healing, reduce soreness, pain, inflammation, and prevent injuries. Some athletes even do an ice bath after working out to deal with all these symptoms and even get a night of deeper sleep.
Remember it is healthy and necessary to take time off sometimes; don’t feel guilty for resting when you’ve already been working out so hard. Both parts are needed for a healthy lifestyle, and there are so many other ways to enjoy life and your time by yourself. Take a chance to heal so you can make the best out of your training.