How to Recover Quickly From Intense Workouts
Are you tired of the aches and pains that follow an intense workout? While soreness is unavoidable, there’s no need to feel miserable! If you want to get the most from every sweat session, you need to prioritize post-workout recovery.
Following are 11 tips to help you accelerate recovery after a tough session:
It’s critical to replace fluids and electrolytes after a sweaty workout. Water supports every metabolic function and nutrient transfer in the body, and proper hydration improves every bodily function. For workouts longer than an hour, drink coconut water or a sports drink to replace electrolytes.
Eat to Fuel Recovery
Ensure that you eat enough calories – and the right nutritional balance – to help your body recover. Protein helps repair and build muscle, carbohydrates prevent fatigue, and healthy fats help process those essential vitamins and nutrients. Additionally, you can minimize muscle soreness with antioxidants, which are plentiful in berries and spices like turmeric and ginger.
Put it on Ice
Ice helps reduce inflammation. If your lower half is sore, a 10-minute ice bath can work wonders. Otherwise, simple apply ice packs where it hurts, and be sure to wrap a towel around the pack to protect your skin.
A massage can feel indulgent and relieve muscle tension. Be sure to tell your massage therapist where it aches and he/she can give the area extra attention.
Keep moving after an intense workout. Easy, gentle movement improves circulation, which helps muscles repair and refuel faster. Stretching, gentle yoga and walking are all great forms of active recovery.
Cross training gives overworked muscles a rest. As an added bonus, you’ll build up muscles that might be neglected during your regular fitness routine. A runner might swim, perform yoga or lift weights to add some variety to their workout routine.
Take a Load Off
Sit back, rest and elevate those legs. Elevation helps decrease swelling and keeps blood from pooling in your lower extremities. Soxxy’s CHIL campaign provides your top 4 tips for ultimate leg health:
C = compression sox, wear them
H = hydration, drink water
I = isometric exercises, do ankle rotations and toe touches
L = leg elevation, get up and walk every 1 – 2 hours
Adequate sleep keeps your brain alert and helps the body repairs itself. Plenty of beauty rest also enhances muscle recovery by synthesizing proteins, boosting your strength and endurance.
Sad but true, alcohol slows down muscle recovery and has a dehydrating effect. Keep your indulgences down to a drink or two after an intense workout.
Give Your Legs a Hug
Toss on a pair of Soxxy compression socks. Recent research suggests wearing compression socks can decrease muscle recovery time between intense bouts of exercise. We have a whole line of unisex sox to match your workout outfit. Check out our latest styles here!