Focusing On Recovery Isn’t Just For Rest Days
When it comes to fitness advice, a lot of the information available seems to be quite formulaic. Indeed, people are told to workout five or six days a week and then take one day for rest and recovery.
It’s true that anyone who’s engaged in regular physical fitness needs to take rest days. In fact, a failure to take regular rest days can result in muscle soreness or even serious injury.
With all that being said, it’s a mistake to think that recovery only happens on rest days. The truth of the matter is that any time you aren’t actively engaged in some sort of intentional movement, your muscles and joints are recovering.
To help you improve your performance and maximize your results, here are some ways to get the most out of your recovery every day of the week, not only on rest days.
Stretching is Essential
Too many people who lift heavy weights or engage in challenging cardio workouts neglect to properly stretch before and after their workouts. Somewhere along the way, stretching became an optional part of a workout instead of an integral part of any vigorous fitness session.
You don’t have to spend tons of money or time in some fancy yoga studio in order to properly stretch your muscles. Instead, devote five minutes before your workout to stretching your muscles, especially the ones that you’ll be primarily targeting during that day’s session. Follow up your workout with 10 minutes of stretching to cool down and prevent injury.
There are two types of stretches, dynamic and static. Dynamic stretches are stretches that you do in motion, such as arm circles. Static stretches are stretches that you’re meant to hold, such as touching your toes or doing the splits. For maximum results, do dynamic stretches before your workout and do static stretches afterwards during your cool-down.
Get The Right Nutrition
While our fitness routines help us to develop the physiques we want, we won’t get our desired results if we aren’t fueling our active lifestyles with the right foods. Furthermore, a good diet filled with vegetables, fruits and lean proteins help to promote muscle recovery and aid in achieving our aesthetic goals.
If you find it hard to achieve your protein and vitamin goals with diet alone, consider using shakes and supplements to help you easily meet your daily nutrition goals. A quick glance at Thrive reviews show that the Thrive line from Le-Vel is perfect for active people who need supplements to meet their nutritional goals. Whether you use shakes or supplements, just be sure that your body is getting the fuel it needs to properly recover each day.
Getting good sleep each night is critical for post-workout recovery. Even on a rest day where we barely get off the couch, our muscles are never working harder to repair themselves than they are when we’re sleeping. In fact, many personal trainers consider the quality of one’s sleep to be just as important as the quality of one’s workouts.
If you struggle to fall asleep and stay asleep each night, consider making some changes. Clean and organize your bedroom so that it’s a relaxing space. If your bedroom feels disorganized and chaotic, it can be difficult to fall asleep. Furthermore, consider scented candles, aromatherapy or a soft night light if you need help setting the right mood by which to fall into a peaceful slumber.
The benefits of a good night’s rest are numerous. In addition to the improved muscle recovery that you’ll experience, you’ll also enjoy brighter skin, more energy at work and improved stamina during your actual training sessions.
Recover Every Day
As you can see, it’s crucial to take a holistic approach to wellness if you want to improve your post-workout recovery. Keep a healthy diet, sleep well and always remember to stretch if you want to enjoy shorter muscle recovery times and to achieve your aesthetic goals.