It can be easy to lose motivation when you have a solid workout routine but recovery time keeps holding you back. Mastering the art of recovery is key to maintaining a fitness lifestyle and planning for your recovery is just as important as your workout routine.
Here’s our guide to help you recover faster:
1. GET MORE SLEEP
You’ve heard it before, we’re going to say it again. Sleep is very important. Long term sleep deprivation negatively impacts our growth hormone and insulin sensitivity – in other words, you get weaker.
The number of hours a person require can vary but get as much as sleep as you can especially when you had a really hard workout that day. Try to go to bed the same time everyday to create a routine.
2. STRETCH AND FOAM ROLL
Foam rolling is beneficial right after a workout and on off days too. Foam rolling helps by loosening up tight muscles and promotes better blood flow.
Follow up foam rolling with stretching to further improve your range of motion. Focus on your hip flexors, groin and calves – these are the common tight areas.
3. ACTIVE RECOVERY
You don’t have to stay in bed all day to recover faster. Gentle movements helps with stiff muscles. Active recovery exercises include swimming, yoga and cycling.
4. EPSOM SALT BATH
Soaking on Epsom salt bath helps prevent inflammation and joint irritation. When we workout, we lose a lot of magnesium which leads to muscle soreness and cramps.
5. HEALHTY DIET
Nourish your body with wholesome foods. Aim for a good balance of macronutrients. The easiest way to get those vitamins and minerals is having breakfast such as acai bowls and smoothie bowls as you can dump everything in one bowl and you’re all set. Here’s an acai bowl recipe for you. You can always add nuts and seeds and even mix in your protein powder to up your protein intake.
6. DRINK PLENTY OF WATER OR BETTER YET, COCONUT WATER
Research suggest that coconut water helps rehydrate the body better as it provides electrolytes such as sodium and potassium which we lose by sweating.
Drink plenty of water before, during and after your workouts. Do not wait until you are dehydrated before you take that sip of water.
7. ICE BATH
I am sure you’ve heard of Cryotherapy – also known as cold therapy. You see athletes doing this to reduce inflammation. Jumping in cold water or contrast baths have been used for years for a multitude of health benefits. Cryotherapy can very expensive and not accessible to most us but you can create your own ice bath at home or jump in a really cold pool for a a minute or two.
As you improve your fitness level, your recovery time will naturally become faster. Keep in mind that it will take longer to reach a higher level of fitness if you don’t take recovery seriously. Listen to your body – avoid over training and take days off when you need to.