1.What helps make our muscles stronger?
2.Common recovery mistakes.
3.What else can fix your body?
If you are not active in fitness, you may not know about the significance of post-workout recovery. Generally, people do not care much about recovery. They either skip it all the time or do in the wrong way and forget about important things. But recovery is also a part of right training. Thus, it is an excellent time to know the importance of post-workout recovery.
(What Helps to Make Our Muscles Stronger?)
Everyone knows that muscle soreness after physical activity occurs when you start a new exercise programme, change your exercise routine, or increase the duration or intensity of your regular workout. When muscles are required to work harder than usual or differently, it causes microscopic damage to the muscle fibres, resulting in muscle soreness. The microscopic damage is the result of overworking your muscles; muscles soreness means you trained harder than usual. When the muscle fibres are restored again, muscles become stronger, more elastic, and sturdier. The damage, however, can be fixed with the right post-workout recovery. If you are not recovering properly, you cannot get the most out of your training. If your muscles are always sore, you cannot train hard that leads to less effective workouts. Also, if you are not recovering enough, your muscles do not have any chance to get stronger, you can overtrain. Overtraining is an imbalance in the simple equation: Training = Workout + Recovery. Therefore, to max the strength-building goals, you should let your muscles restore.
(Common Recovery Mistakes)
Unfortunately, people sometimes don’t know how to do a proper post-workout recovery. Recovery does not mean spending time watching TV or eating unhealthy food when you are sick. What you do on day-offs is as crucial as what you do in the gym. Many common mistakes exist that people make during their post-workouts.
- Keeping long time-off between workouts
It is a well-known fact that muscles will be much sorer after a long break in workouts. They cannot adapt to training, if you exercise once or twice a week. You should do a sport minimum 3 times a week. It will be just harmful and will induce stress to your body if you exercise fewer times a week.
- Not keeping enough time-off between workouts
Of course, you can do full body workouts every day. But it will depend on the intensity of your workouts and the time you’re working out each muscle. If you do 1-2 exercises per every muscle group a day, you could train the same muscle groups again the next day. If you just focus on one or two muscle groups, you should wait at least 48 hours before you exercise that muscle group again.
- Not enough sleep
Sleep plays an important role not only in post-workout recovery but in the overall health of a person. It improves mental health, hormonal balance, and muscular restoration. Lack of sleep makes you weak and more vulnerable to fatigue and overtraining.
- Not stretching at the end of a workout
We know that at the beginning of exercising, it is necessary to warm up our muscles. But not everyone knows stretching at the end of your workout is required to do. What do most of us usually do? We just skip this last part of a workout, because we are already so tired or ready to go home. Stretching will help to enhance flexibility, repair your muscles, reduce muscle tension, and prevent injuries.
- Not drinking enough water
Water fuels our lives, but we do not drink enough of it every workout. Water helps you to replace the fluids that are lost during physical activity, ensuring you stay properly hydrated. When you sweat during exercise, your body loses large amounts of water. Drink more water! No tea or other beverages.
Now you think that I have forgotten to add one more mistake: “Not eating after a workout.” Nowadays, everyone has heard or read that the body needs to take in carbs after training. But if a person does not take the carb, he or she will not do anything wrong. It means the person has another sports goal not to grow muscles, but to lose weight.
(What Else Can Fix Your Body?)
The simple tips a person should follow have been listed above, but there are other things that are good for a post-workout recovery.
1.Use of post-workout supplements
There is a wide range of artificial post workout supplements. You can choose a taste, composition, and shape of the supplements. But some people try to avoid unnatural substances. And they are right to do so. We already ingest various chemical substances every day, so it is better to use natural ones. Shilajit, for example, is a powerful energizer. It works as a natural recovery after a workout and can be used to reduce the physical weakness and improve the body’s stamina You can read more on how to use the natural Shilajit
- Massage therapy
It is very rare to meet a person who does not like massages. Massages are one of the most pleasant things in the world. There are many kinds of massages. For example, Ayurvedic Oil Massage is one of the best relaxing massage. Many people agree that to get relaxing massage after a workout is the greatest way to recover. It is good if you go to a professional masseuse. But it is not too bad if you knead your sore muscles yourselves.
Post-workout recover is not difficult—you just need to put your mind to it.