To become fitter, faster, and stronger, you must learn to push your body harder. But then again, you need to take enough rest.
Every workout, especially strenuous ones, can stress your body. You will be tiring out or fatiguing different muscles as you exercise, causing microscopic damage to cells in your muscles.
This is why experts recommend you to take enough rest to boost your muscle recovery. To help you achieve that easily, the following are strategies to look at:
1. Drink a lot of Water
When you sweat, your body drains the water reserves. Dehydration may result in poor physical performance, headaches, fatigue, and muscle cramping. This is why hydrating yourself is among the best ways to recover faster.
Water is also the most important nutrient in the body. Replacing it after a workout can help in your muscle recovery process.
2. Take Supplements
Although you may improve your muscle recovery with rest days, stretching, and certain foods, what you opt to supplement with might as well have a role. But with many supplement varieties in the market, knowing how to choose the right product for your muscle recovery process is important.
A surefire way to choose the right product is to consider supplement formula and dosage. For instance, if swallowing a capsule isn’t convenient, you can opt for oral liquids or sprays.
As for dosage, more doesn’t always mean better. Based on the supplement you buy, buying supplements with lower dosages will be more sensible.
3. Take a Cold Bath
Strenuous workouts may cause a micro-tear in the muscles, resulting in soreness, inflammation, and swelling. This is a normal process as muscles adapt to the workload and become stronger.
If you still experience soreness after two or three days of workout, take a cold shower or bath. It will help to support your muscle recovery and reduce inflammation.
Most athletes also believe that cryotherapy, a treatment that involves exposing your body to near-freezing or cold temperatures, can help to soothe the soreness of muscles.
4. Have Quality Sleep
Getting enough rest and sleep are among the effective ways to recover from any degree or form of physical pressure fully. Sleep will allow your entire body to repair the muscles. And hormones, like testosterone and human growth hormone, increase as you sleep, helping you perform better the following day.
By sleeping for seven to nine hours, you will recover faster and minimize the risks of getting injuries. In order to improve sleep quality, take time to relax every time you go to bed. Plus, stick to your regular routine to avoid getting overly tired before you reach your bed.
You may as well fall asleep faster when you stop using electronics at least one hour before bedtime. Following these strategies requires discipline. But it will ensure you are well-rested the next day.
In a Nutshell
If you don’t allow your muscles to recover completely after a workout, you will put yourself at a great risk of getting injuries. Muscle injuries may range from complete to mild tears. Fortunately, with the help of these tips, your muscles can easily recover faster.
