HOW TO RECOVER PROPERLY AFTER PLAYING SPORTS
Any good workout routine includes rest days during which you give your muscles time to relax and recover after the workout strain. You must give your body time to heal and repair its tissues and build muscle. Otherwise, your body will undergo tissue breakdown as opposed to mass building. That is why your trainer does not work the same parts out two days in a row. While your body can recover on its own, this takes time. So, here is how you can quicken the recovery period without putting your health at risk:
See that sweat dripping on the floor and all over your body as you heave at the gym? That is fluid leaving your body! As you very well know, your body is mostly water, and a small imbalance can soon leave you feeling dehydrated. Dehydration paves the way for fatigue and makes it much harder for nutrient transfer and metabolic function to take place. So, fill up on water and other hydrating fluids as soon as your workout is over. Also, keep up with hydration even on non-workout days.
Your body depletes a lot of energy to help you push your limits. As you do your sit-ups and bench presses, your energy resources start dwindling. No wonder you feel spent after an hour or two at the gym. Most trainers recommend that you eat a healthy snack as soon as you finish the workout. Some gyms even have snack bars where you can load up on nutritious snacks. The goal is to replenish your energy and give your body some nutrients to help it repair tissues and build muscle. Without this replenishment, your body will have a hard time healing and will strain in subsequent workouts. Besides, if you are trying to gain muscle, you cannot do it without loading up on healthy carbs and protein. The trick? – Eat something healthy within an hour of your workout.
What is an essential part of cooling down after an amazing workout? Stretching! Not only does it feel good, but it also helps reduce the strain on your muscles and helps you recover. Ensure you get a good stretch from your toes to your head and loosen up any joints that may feel tight. Besides, stretching is easy, and with some light music going, you may even fall into a deep slumber. Of course, if you have had a healthy snack, there is nothing wrong with giving in to deep sleep.
You have done the hard work of showing up to the gym, working out, and straining your muscles as much as you could. How about taking a break now? Relaxing entails sitting or even lying down and allowing your body to be. Doing something so simple may not come easy. You may feel like you need to bring out the bells and whistles and do thousands of stretches to help your body recover. However, none of that is helpful much at this stage. Rest, you deserve it!
If sitting still and waiting out the recovery does not come easy to you, here is an option. You can start moving once again, but there is a limit. Your movement should be gentle and not exert any of the muscles. For example, a walk around the neighborhood will not hurt your recovery. Instead, it will improve blood circulation and digestion, making nutrient transportation easier. However, if walking around seems like a lot of work, try out the next step.
After all that hard work in the gym, what better way to reward yourself than with self-care? Getting a massage is a good place to start. If you prefer to have someone else do the hard work while you rest, your partner can help. Alternatively, you can book a massage and enjoy a quiet muscle relaxation session. Running an ice bath also helps. It might not be the most relaxing option, but athletes who have used it have praised its efficacy. The fast dilation and constriction of blood vessels help flush toxins out of the tissues. The result? – Faster recovery!
How about sleeping? After doing your stretches, having a snack, and taking a shower, you can get into bed and sleep. Your body will produce growth hormone, which will handle the task repair task on your behalf. Fast recovery!