How To Recover From Strenuous Exercise
After a strenuous workout our body needs time to recover. Therefore, not having any rest days at all really can have an impact on your body, some circumstances may lead to injury if over-worked. After all, we’re only human.
This doesn’t mean we have to stop working out completely, in fact we can target different muscle groups per day to allow others the recovery time they desire.
Don't Neglect it, Stretch it.
By stretching during our cool down period after exercising, we allow our muscles to respect the recovery process and can minimise the amount of muscle soreness or injury.
Many of us neglect the recovery stage of our body and this can have a big impact long term. We should take the time for our body to cool down after a workout, before replenishing it with what we need. Plenty of water with a healthily balanced protein based meal to help repair the muscles.
Below I’ve added a fact for you from the water science school to share how important water really is to us all.
Up to 60% of the human adult body is water. According to H.H. Mitchell, Journal of Biological Chemistry 158, the brain and heart are composed of 73% water, and the lungs are about 83% water. The skin contains 64% water, muscles and kidneys are 79%, and even the bones are watery: 31%.
Wow! Incredible right!?
This is living proof of how water can help speed up the recovery process after training.
It don’t end here though, water is important, yes. Although this is not all we require. Our body also relies on electrolytes which we tend to lose a lot of during exercise. How? Through sweat. Electrolytes are important, sodium chloride, potassium, magnesium and calcium. If were not taking action this can cause our muscles to cramp up. Painful right!?
Then How can we replenish these straight away?
Well, Sports drinks are great, always have one handy! Bananas are a great form of potassium too, which act as a great snack directly after. Therefore this can only lead me to sharing with you that a balanced diet with plenty of fruit and vegetables can help us maintain this.
Now I’m not going to tell you the ins and outs of nutrition. However, by laying down the basics we can work on creating a firm foundation to move forward with.
Sleep is extremely important, many of us are guilty of not getting enough of it. This is key to the healthy working function of the human body. It’s proven that most of us need between seven to nine hours sleep per night, this is highly recommended if training hard especially to aid in your recovery.
When resting, we can also consider active rest. This is when we keep our body moving by carrying out lighter activities than usual. This will stimulate the road to recovery.
We can swim, cycle or walk. Not only will this save us from boredom, it prepares us for the next day or week ahead of increased intensity workouts too.