5 Tips For Body Care After An Intense Workout
When you are pushing yourself to the max during a grueling workout, one of the last things you think about is body care… To your own peril! Be sure to always have your body care in mind after a great workout with these tips!
Keep your body care top of mind
Just as important as your workout is taking proper care of your body afterwards. If you don’t follow proper workout procedure you can end up with some pretty serious injuries. Warming up and stretching are essential to taking proper care of your body.
Make sure that you take the time to make it a priority in every workout.
There is definitely nothing worse than feeling completely sore and broken after a workout.
The following 5 tips incorporated after your workout can help improve everything from muscle soreness to muscle definition, and more.
Dealing With Sore Muscles
Delayed muscle soreness (DOMS) occurs when the muscle is performing a new or lengthening contraction, which causes small microscopic tears in the muscle. This is sometimes followed by inflammation, and are simply indications that your muscles are adjusting to your fitness routine.
Stretching and cooling down after a workout can help avoid serious soreness later and is a great way to treat sore muscles. Therefore, you should try to set aside ample time after your workouts to ensure you get some quality stretching in.
Stretching helps break the cycle of muscle soreness to spasm to contraction and tightness that generally occur following strenuous physical activity.
Things like rest, ice, SmoothToe energizing socks, anti-inflammatory medication, massage, and heat can also help aid in soothing muscle soreness.
Know When to Take a Break
If you are just feeling plain worn out or aren’t making progress in muscle strength, sometimes the best recovery is to just listen to your body and take some extra time off to rest.
Sometimes it may require a full day’s rest, or it may take a few weeks of less work performed or weights lifted to overcome fatigue and stalls in your progress. When it comes to working out, it is good to push yourself, but make sure that you aren’t pushing yourself too hard. Your body has limits.
If you try pushing too far past these limits you can end up hurting yourself. It is essential for you to know your boundaries and take breaks. You don’t have to exercise as hard as you can for five hours every day.
Incorporate Light Movement
If your body is feeling a bit lethargic, but you want to avoid a full day’s rest stay loose with light movement, such as swimming, at home yoga, walk, or a short bike ride etc., which will help alleviate sore muscles before returning to your previous workout.
It is a really good idea to have designated days for lighter and easier training. By doing this you can make sure that you are still getting exercise, but you don’t have to be so hard on your body.
Even the most simple exercises can make the biggest difference.
Keep Your Diet in Check
Understanding what to eat in addition to your workout is essential to proper recovery.
If you are consuming foods high in nutrients and the right amount of calories, your body will have adequate energy to make it through your workouts and recover from challenging ones.
Experts suggest consuming at least 20 to 30 grams of carbohydrates and 10 to 15 grams of protein within 30 minutes of your workout to help refuel your body, promote muscle recovery, and build a leaner physique. Certain foods can really help make your body heal faster and better adjust to your level of physical activity.
When it comes to working out hard eating protein is always a good idea.
Just make sure that you are doing all you can to help your body recover fast from your toughest workouts.
Sleep is beneficial for improving your overall fitness in general. It is one of the most important things you can do when it comes to recovery.
If possible, aim for at least 7 hours a night. That way you can make sure that your body is getting the rest it needs between workouts. Getting the right amount of rest can also help prepare you for future workouts and even lose weight.
The right amount of healthy sleep is essential to having your body function properly. If you want to make sure your body can recover fast and stay as healthy as possible it is essential for you to make sure that you are getting the right amount of sleep.
When it comes to achieving your best body and being mindful of your post-workout body care, don’t just settle for a series of workouts. Instead aim for an overall healthy lifestyle, which includes exercise, for best results.
Take the time to find a routine that works best for you and do everything you can to implement it into your daily life.
Just be sure that you aren’t pushing yourself past your own limits.
Kara Masterson is a freelance writer from Utah. She enjoys Tennis and spending time with her family.
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