After a tough workout, your muscles are going to feel sore and abused. It’s that simple. You may feel like you don’t want to hit the gym. But, you should have a 24 hour rest period after a particularly vigorous workout. Your muscles need chance to repair themselves. After all, you only feel sore as you are tearing the muscles when you are exercising. So, the best way to aid this recovery period is to do three simple tasks.
Task 1: Indulge in Massage and Invest in Foam Rollers
Your muscles need chance to recover. So, you need to aid this in the best way possible. Of course, it’s not feasible to have a sports massage after every workout. But, you need to make sure that you are hitting the massage table at least once per month. This will ensure that your muscles remain supple. This will aid your workout in a very real way. According to Bodyworks Edinburgh having a vigorous rub, down is vital to assist your muscles with reparation and growth. In the meantime, you can invest in foam rollers to aid your body with natural recovery. The roller works with the knots in your muscles. Work on each muscle for a minimum of one minute to unknot any issues that are in your body. Do this after each workout and feel better for the long term.
Task 2: Eat the Right Foods to Aid Recovery
When it comes to eating properly, the ardent fitness fanatic will be all too aware of the benefits of protein. Protein is the best way of making sure that your muscles feel good and are recovering naturally. Shakes, bars and protein-packed meats will help with any muscle damage. This is because they work with your body’s natural defences to aid with delayed muscle soreness.
You should also up your omega-3 intake after a workout too. One of the best ways to do this is to eat smoked salmon. This aids with recovery but also ensures that your muscles are getting the right nutrients. There are omega-3 supplements that you can take to ensure that you are getting enough. Fatty acids that are common in omega-3 are the best way of reducing the inflammation of the muscles. By indulging in omega-3, you are ultimately reducing tension. This ensures that you are ready to train again after your rest day.
Task 3: Apply Ice Packs and Heat Treatments
Many gym fanatics forget the importance of a hot bath or an ice pack after a workout. These can have a great impact on your body. This is done by reducing inflammation and ridding your body of the sore feeling that comes with hitting the gym. One of the best ways to aid your body and its recovery time is to take a 10 minute cold bath. After this, jump into a hot shower. This ‘shocks’ your body and ultimately soothes the sore areas. Of course, if you don’t fancy this, you can invest in ice and heat packs for the same results.