Working out is a necessity if you’re hoping to live a long and healthy life. However, it also comes with some pain, since you can’t gain muscle without breaking it down and making your body sore.
The problem that most people have is that they work hard in the gym, but don’t do enough on the recovery aspect, which is where the magic truly happens. By coming up with an ironclad muscle recovery routine you’ll get in much better shape and will treat your body as it continuously breaks down and heals itself.
Here are some of the best muscle recovery tips that you can put to use.
Get More Sleep
If you ask the average person how much sleep they get each night, nine times out of ten it’s less than they should be getting. Adults should be getting 8 to 10 hours of sleep each night no matter what’s going on in their lives.
This sleep is even more important if you’re taxing your muscles and burning several calories with your workouts. Your body will promote human growth hormone (HGH) and testosterone when you sleep, which will allow you to rebuild your body after each workout.
It also will help to send natural endorphins that will get rid of pain, so you won’t wake up as sore. Simply put, you’re not going to get the results that you deserve unless you match intense workouts with plenty of sleep.
Take Some Rest and Recovery Days
Aside from sleep, make sure that you’re also taking some rest days from the workouts. Your body will thank you for it, and you will give it the recovery space that it needs to grow back stronger.
It doesn’t mean that you have to be completely sedentary that day. In fact, active recovery is sometimes better than completely avoiding working out.
You can switch up muscle groups on a recovery day to give the ones you worked on yesterday a rest. You could also go for a brisk walk or a yoga session so that you’re still staying loose and limber, but not taxing your body too much.
Jump in the Cold Tub and Ice Yourself Down
Many athletes have taken to jumping into the cold tub immediately after practice. This works wonders for your recovery in a number of ways.
For one, you immediately address pain and swelling all over your body when you’re submerged in an ice tub. The cold temperatures also force your body to promote more blood circulation, which is excellent for healing and building muscle.
Making the cold tub a regular part of your routine will make your body more resilient and limber and will prevent inflammation all over.
Get Regular Massage Therapy and Spa Treatments
A professional massage is one of the best gifts you can give your muscles. It lets you work out the tension while also increasing circulation.
There are several different kinds of massages you can get, such as Swedish, shiatsu, and hot stone massage therapy. You can also take a trip to the spa in order to get total body healing.
For instance, the spa will typically have several hot and cold tubs, in addition to sauna rooms that ease the tension that you have in your body. Going to the spa once a week or a few times per month can work wonders for your muscle recovery and make you less susceptible to injury.
Take Some Supplements That Can Help You Heal
The supplements that you take will be a huge difference-maker when it comes to your ability to heal and recover.
First off, take a multivitamin each morning to make sure that you are getting your recommended doses of vitamins, minerals, and nutrients. You can also supplement with additional magnesium, which improves your muscles’ ability to recover, fights cramping, and eases muscle tension.
Taking black seed oil has also been shown to improve blood circulation, which allows you to heal and recover with less stress. You can also add some Irish moss to your smoothie to make sure that your body is getting all the minerals it needs.
Today, plenty of people are using cannabis as a pre-workout or post-workout supplement. Both traditional cannabis and cannabidiol (CBD) promote anti-inflammation and pain relief. Figure out what supplement stack works best for you so that you’re able to incorporate them into your intake regularly.
Read this article to learn more about some of the supplements you can add to your life.
Eat an Anti-Inflammatory Diet
When you have a quality diet you will be better able to fortify your body. For instance, eating plant-based foods reduce inflammation and improve blood circulation.
It will also heal your joints and make you better able to deal with tension, pain, and injury as they come along.
Stretch and Do Yoga
Finally, take the time to get intentional about your active recovery. Stretching will make your muscles more limber, which means they will heal better when it’s time to recover.
Yoga is also a great way to improve circulation, break up scar tissue, and get rid of inflammation. Stretch every single day and go through some yoga sessions a few times every week.
Put the Best Muscle Recovery Tips to Use
The tips in this article lay out some of the best muscle recovery tips that you can put to use. No matter your level of fitness or athletic performance, prioritize recovery so you can get the results that you’re looking for.
Manage these tips and add them to your life so that your health and fitness are better for it.