5 to Do’s Post Exercise
One of the main reasons people drop out of exercise is because of the post exercise routines. No one likes to be sore after exercise, aside from the difficulties of aching muscles.
There are some ways you can help yourself to reduce soreness post-workout. Here are some recovery protocols that will allow your body to recover more quickly and respond better to your workouts:
Immediately after a workout, you will have a maximum of around two hours to most efficiently absorb what you eat as energy and repair fuel. If you do not eat after your workout, you may not have enough carbohydrate energy for your next workout, you won’t have the protein you need to repair muscles. You will also not have enough healthy fat for your hormones and joints. A great post workout food is a bowl of quinoa or brown rice with chicken, or a protein smoothie with whey protein powder and a piece of fruit.
Your muscle cells need water. Therefore, when it comes to recovery, dehydration is one of your biggest enemies. Try to drink one 1/2 a litre of water for each hour of exercise.
Post workout techniques such as massage and a foam roller can help to move inflammatory fluids out of the muscle. It can also remove adhesions and sore or tight spots from the worked muscles.
The circulation of blood in and out of a stressed body part supports your recovery. Techniques that can improve blood flow include cooling down after your workout with a walk or performing light stretching during or after each workout.
There are several compounds that you can rub on a muscle to eliminate soreness and improve recovery. Some include Arnica rub, Tiger Balm, and lavender oil. These ointments can be rubbed into the muscle immediately after as well as up to several days after a workout.