Generally during an exercise, a lot of energy is been lost, recovery after exercising is essential for muscle and tissue to repair. It is important to maximize your muscle recovery by resting and having a good diet, that can aid a faster recovery. While muscle aches are sometimes just part of the challenges one faces after exercising, there is actually somethings you can do to ease pain and help your muscle recover fast.
Here are some basic things you can do to recover after an exercise
- Water: Staying hydrated with water is very import for fast recovery after a tough exercise, without enough water in your body, you won’t be able to bounce back immediately after much hard work. Water helps to carry nutrient and oxygen to your body cell, it also help to regulate your body temperature. Make sure to drink at least 8ounces of water after 30 minutes of exercising and 16 to 24 ounces of water after every pound of body weight loss during exercise.
- Take a cold bath: After a tough exercise make sure to have a cold bath, cold bath brings down inflammation and allows for recovery to happen faster. However according to a research, it suggested that while cold bath may be helpful to reduce muscle inflammation after a tough exercise, it is not an effective way of an active recovery.
- Get enough rest: Sleep is one of the effective ways to rest, sleep give your muscle time to relax after an exercise. Most people who exercise intensely need more rest than the average person. According to some professional athletes, they sleep at least ten hour per night to regain their full strength back. According to a research depriving yourself sleep after exercising may impair your muscle recovery by causing inflammatory reaction and production of hormones that aid muscle growth.
- Get a massage: Message feel good and improves circulation while allowing you to feel relax, you can also try self-massage and foam roller exercise for easing tight muscles. According to a 2020 research, it found that massage has a small but significant effect on improving flexibility and decreasing delayed onset muscle soreness after an exercise.
- Try cryotherapy: Cryotherapy is a technique of exposing your body to an extremely cold temperature for a few minutes. According to a research it found out that cryotherapy may be able to speed up recovery by reducing pain inflammation, and muscle tiredness after a tough activity.
- Eat protein: To rebuild and repair your muscle after an exercise, choose meals that contain high protein. Protein option you can choose from includes:
- Nuts and seed
- Fish
- Eggs
- Yoghurt
- Milk
- Soy food
7. Listen to some music: Yes music, music has the power to heal the soul after going through a tough exercise or at least it can distract you from that leg or muscle pain that is making you feel uncomfortable. But there is also a chance that when you listen to a relaxing tune, it can aid in exercise recovery, Slow tempo music can help you reduce heart rate quickly and get your blood lactate, that is the stuff that causes the pain in the first place-back to resting level more quickly after a tough exercise.
Sources
www.verywellfitness.com
www.greatist.com
www.healthline.com
