Maximize Your Results with These Post-Workout Habits
Completing a proper work out is very important, but what you do afterwards is just as crucial. Read on to learn more.
Mix in Active Recovery
The body needs time to recover otherwise damage slowly builds until something breaks down. Active recovery helps stimulate blood flow, improves circulation in your muscles, and decreases delayed onset muscle soreness. Rather than resting, mix in light walking or cycling.
Stretch and Perform Your Maintenance Exercises
After a solid, intense workout, the muscles stay warm between 30-45 minutes. Utilize this time to stretch. If you wait until your muscles have cooled, the muscles will start to contract, and you’ll run the risk of injury. Stretching while the muscles are still warm will aid recovery, increase your muscles’ pliability, and help improve blood flow.
Practice Self Massage
The best soft tissue mobilization will likely come from a trained therapist, but you can also do it yourself. Use foam rollers to practice self-myofascial release. Roll back and forth over your muscles to help relax the muscles and promote circulation. Try rolling over your muscle groups until you hit a sensitive spot. Apply pressure until the pain dissipates. Repeat if necessary.
Refuel with Adequate Protein, Carbohydrates, and Electrolytes
Consuming an appropriate balance of amino acids promotes the growth of muscle fibers during the body’s greatest time of need. Replenishing glycogen stores by consuming carbohydrates is important in the refueling process. Electrolytes such as sodium, potassium, calcium, and magnesium are also paramount to human performance and recovery and can be found in many fruits and vegetables such as bananas. Mix one in with a protein smoothie or eat it whole.
It may seem obvious, but people still aren’t drinking enough water in general, let alone after a workout. If you want to benefit from exercise and a boosted metabolism, replenishing your water levels and electrolytes is imperative for most bodily functions.
Give Yourself an Easier Week
When you’re dedicated to improving your body, it’s easy to push as hard as possible to attain new limits. Unfortunately, this can be counterproductive. Overtraining and under-recovering can prevent muscle growth and impede performance. Approximately once a month, cut your reps in half on weight training and cut a mile off the jog. You’ll end the week feeling much more energized.
Get Enough Sleep
The benefits of a good night’s sleep are well known, but athletes should be getting more sleep than normal. The wear and tear on the body is repaired during sleep, so attaining 9 hours per night is preferable. You may also experience increased stress levels and impaired focus if you’re not well rested. Do you want to impede your drive towards working out? If not, get some rest! Here’s a link for tips to make your own pre-workout by Fitnessvolt: DIY Pre-workout link
IMPACT Physical Therapy Will Rebuild You
Our physical therapists in Chicago are ready to rehabilitate you today. We provide a wide array of services, from the simplest athletic taping to advanced video gait analysis. Whether you’re in need of post-op rehab or athletic training services, there is no physical therapy in Chicago quite like us. Make an appointment with us today by visiting www.impactphysicaltherapy.com and connect with us on Facebook and Instagram.
Train like a pro, recover like a pro at the Chicago Recovery Room in South Loop, affiliated with IMPACT Physical Therapy, where you can utilize state-of-the art equipment like NormaTec compression gear, full body immersion ice baths, and Marc Pro E-stim devices to feel and perform better. Call 312-952-1404 or email Southloop@chicagorecoveryroom.com for more information.