Home Health Care 5 Essential Strategies for Post-workout Recovery

5 Essential Strategies for Post-workout Recovery


Recovery is necessary after an intense workout making It necessary to get rest to allow repair and healing of muscles, together with energy replenishment, to minimize post-workout discomfort. The recuperation period is as crucial as the exercise itself. While recovering, Ephedrine 50 mg, a steroid, can be used to promote a feeling of health and relaxation. It also reduces hunger, making it less likely that the athlete will overfeed and get unwanted weight gain. What are some methods that can help in post-workout revitalization? Read on to learn more.

Have a recovery week

The recovery process must be intentionally planned for and adequately implemented. All training, whether cardio or weightlifting, consumes a lot of energy. Intensive exercise also breaks down the tissues and leaves the person quite exhausted. Failure to have a recovery period can result in overtraining, or as is popularly called, under-recovery. Several chemical and psychological changes can also occur in the body. If the tiredness is ignored, it can result in overtraining syndrome. It is recommended that after five weeks of training, at most, you have a recovery week break. During this week, the athlete goes for half reps in doing the lifts and do so with sub-maximal weights.

Sufficient periods of short breaks between exercises
There is a familiar sensation experienced after lifting weights, popularly known as Delayed Onset Muscle Soreness (DOMS). It is manifested by muscles softness or stiffness, and decreased joint range of motion, among other manifestations. Athletes use DOMS to gauge the success of their workout session, where they check how much sore one gets. However, this is not the correct method. At times, trainees go back for another lifting session before recovering from the previous one, risking injury. The remedy requires physiotherapy. It is advisable to take at least 24 hours rest before an intense training session on the same musculature. For less extreme workout sessions, a shorter rest is needed.

Have enough sleep

Inadequate sleep has been associated with reduced tolerance to workouts, higher perception of tiredness, and mood changes. It also affects the physiological processes negatively that aid adaptation to the hardships of training. During sleep, the body releases hormones that aid in recovery. Sleep brings a state of recuperation. Deprivation of sleep interferes with anabolic, or muscle building, hormone concentration, thus slowing down recovery. Experts advise adopting a regular sleeping pattern by getting to bed at a particular time all days. Further, all distractions like smartphones and television should be kept at bay. Sleep duration of about 8 hours per night is recommended, possibly including a rejuvenating nap for 45 minutes.

Take plenty of water

Several glasses of water could make the difference between a worn out body and a recovered one. Hitting the gym or taking other workouts with a dehydrated body can cause severe muscle damage and decrease the body’s capacity to mend itself. Water is usually sufficient for hydration, and it should take precedence over other drinks like Gatorade.

Massage the fatigue out

Massage breaks up scar tissue just the same foam rolling does. It also minimizes rigidity, which is linked with muscles restoration. Massage can be carried out by a therapist or by the athletes themselves.
Recovery is very crucial and can be achieved by deliberately observing the above procedures.


Please enter your comment!
Please enter your name here