8 Ways to Recover from Exercise Faster
Is walking up the stairs a mission?
Do you sit on the toilet and wince as your bum touches the seat?
We've all been there.
Whilst there's no sure fire cure for DOMS (Delayed Onset Muscle Soreness), there are things you can do to try and ease its grip. Here are 8 ways to help you recover faster from exercise.
1. Warm up
If you're going to put your body under some serious stress for the next hour, give it the opportunity to get things fired up.
Take your time to stabilise and mobilise the joints and warm up the muscle groups that are about to get punishment. If you don't you could end up feeling more sore than you bargained for, or worse, injured.
2. Sleep more
Your body recovers faster when you sleep so get as much of it as you can afford. But it's not all about the length of sleep that you get, the quality of sleep is also important.
Your body recovers and repairs when it enters the 'deep sleep' stage of the sleep cycle. Your heart beats slower, brain repairs damaged cells and your body recovers from the stress that its put under each day - physically & mentally.
Don't get enough deep sleep and your body won't recover as quick and optimally as it should. A sign of a lack of deep sleep is if you're sleeping for a good length of time but wake up feeling groggy & tired.
If this happens to you, check out Unplug from Motion Nutrition which is an expertly crafted formula for promoting a deep, restorative sleep.
3. Drink more water
Dehydration is the worst thing for exercise and a 2% drop in hydration can affect your performance by more than 10 times that amount.
If you're not hydrated enough, your blood will become thicker, your heart needs to work harder and increases your heart rate faster. Your muscles don't get the blood flow that they need, inhibiting fat metabolisation for energy and burning sugars (glycogen) faster.
Drinking enough water also helps your body flush toxins and waste products from your muscles, helping you to recover faster from exercise.
4. Take an Ice Bath
Ice baths are thought to aid muscle recovery and combat against the DOMS.
Micro tears in the muscle fibres occur when you train & compete at a high intensity. By constricting the blood vessels, ice baths can reduce swelling and flush waste product from your muscles helping us recover faster from exercise
5. Fight inflammation from the inside
Inflammation is inevitable when you exercise.
If you want to grow, get stronger and faster, you must first put your body under stress, feed it with the right nutrition and let the recovery process work its magic.
You can give your recovery a helping hand by making sure you consume enough Omega 3 fatty acids - a natural anti inflammatory - to aid recovery and ensure your body is working in an optimal state.
Omega3zone liquid fish oil is designed to do just this using a high dose of EPA, the fatty acid known for its anti-inflammatory properties.
6. Time for a rub down?
We've already mentioned that warming up and cooling down should be a consistent part of your training if you want to recover from exercise quickly.
Regular sports massage will keep your body in good condition by releasing muscle tension, improving and supporting good posture and reducing pain when things get really tight.
Sports massage can also assist you to recover from exercise quickly by improving circulation and flushing out waste material from your muscles.
7. Take a rest day
You don't have to train every day. In fact, do your body a favour and give it chance to recover by taking a rest day.
Some people swear by 'active recovery' - low intensity days but still some sort of training / activity. The jury is out if this is actually beneficial and some experts argue that taking proper rest days are far more beneficial to recover from exercise.
Try different strategies and find something that works for you.
8. Try some compression gear
Compression shorts, socks, tights, leggings, tops, even arm sleeves have become more and more popular over the last decade.
The science behind compression clothing claims to improve blood flow back to the heart, removing lactic acid and getting oxygenated blood back to your muscles as quickly as possible.
You can wear compression gear during and after a workout to promote faster recovery.
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