Muscle Recovery Tips To Reduce Soreness
When you first start working out it is normal to feel soreness in your muscles. In fact, as you continue to workout and apply progressive overload, you may feel some muscle soreness from time to time as well.
Why is it important to recover after a workout? When you work out you put your body under stress. If you allow your body time to recover, it will adapt to the stress and get stronger, so that next time you workout, it’s slightly easier. Following a workout, your body goes through a number of hormonal and chemical changes. Recovery not only helps to restore your body, but may also help improve function and performance.
During recovery, muscle tissue is repaired. This process can take 24-48 hours. That's why having a recovery plan in place will help you to stick to your workout program.
Apply these tips to maximize your workouts and recovery.
1. WARM UP AND COOL DOWN. An effective warm up routine helps gets the blood flowing to your muscles and joints, which also helps to reduce the chance of an injury. Stretching prior to your workout can help improve flexibility, as well as slowly increase your heart rate and blood flow. Likewise, stretching at the end of your workout can help to reduce muscle soreness, making it easier to get into your next training session.
2. STAY HYDRATED. Drinking plenty of water helps your body to stay lubricated and hydrated. If you become dehydrated, you may not recover from a workout as quickly and you are more likely to get cramps, soreness and/or muscle spasms. Water fuels your body by helping every part of it to function. Try keeping water with you throughout the day and set reminders to drink.
3. NUTRIENTS. Focus on high quality food, specifically macronutrients post workout and throughout the day. You need to feed your body well and replenish the glycogen in your muscles.
4. MAKE TIME FOR ACTIVE RECOVERY. When you are sore, moving is probably the last thing you want to do, however, it is the best thing you should do. Go for a walk, dynamic stretch, swim, an easy bike ride, just get moving. Improved blood flow can promote recovery by allowing more nutrients to get to the muscles and efficient removal of waste products that contribute to muscle soreness.
5. STRETCH REGULARLY. Stretching keeps the muscles strong, flexible, and healthy, and we need that flexibility to maintain a range of motion in the joints. And by loosening tight muscles you prepare your body for your next workout and you will be less prone to injury. I try to make time every day for stretching and foam rolling.
Muscle recovery is just as important as your workouts. Try these tips to bounce back from MK workouts! Starting a new fitness program is hard, that is why it is so important to take your regimen seriously. When you listen to your body and follow your routine and recovery properly, you will find that it will help keep you motivated to stick to your fitness journey!