5 ways to optimize your workouts
There is no better feeling than the rush you feel after completing a tough workout. However, you may also have to deal with the mild inflammation and muscle aches that are associated with the aftermath of intense strength-building routines or a long run.
Recovery is more holistic than it is often painted on major blog posts these days. It goes beyond priming your muscles during the foam rolling that spans 15 minutes. It also goes beyond your meal plan for an hour after working out. Recovery is a vital process that takes place throughout your training experience. How you handle yourself before, during and after every workout session is crucial.
An associate professor in exercise physiology believes that recovery is as crucial a part of the exercise routine as the workout itself.
OPTIMIZING YOUR WORKOUTS
Overtraining can be sometimes caused by insufficient recovery. Recovery is the time it takes for your body to adapt to different training sessions. These five tips will help you in optimizing your workouts.
- USE SMART GEAR: Wearing smart gear is crucial to get the best out of your workout sessions. A lot of people have gotten used to using compression gear during training or workout sessions. This is not surprising since the cloth has been demonstrated to help in reducing perceived fatigue during workouts. However, form-fitting garments can also play a crucial role in eliminating muscle aches after your workout session. Responsive textiles that help in converting body heat captured during a workout to infrared energy were introduced in 2017. These textiles help in boosting blood flow. It is important to wear gear that uses top-notch fabrics, that are infused with vital minerals, to improve performance and reflect energy. These fabrics also help in providing compression for the body. This will help in boosting strength and endurance. Click now to see other ways to optimize your workouts.
- KEEP DOING IT: Stretching, yoga, walking, and tai chi are all effective forms of active recovery. It is important that you learn to integrate exercises that are low in intensity. This can help in reducing muscle soreness and fatigue. It also plays a vital role in expediting recovery. A study conducted in 2018 showed that improved athletic performance can be linked with 5-10 minutes of active recovery.
- GET QUALITY SLEEP: Sleep is another crucial aspect of recovery. The amount of time that you invest into sleeping has a direct effect in boosting your performance. Hormones are secreted by your body when you are asleep to help bone building, inflammation reduction, repairing muscles, and oxidizing fat. Adults are advised to sleep for 7-9 hours to allow their bodies to recover from a heavy workout.
- COLD BATHS ARE IMPORTANT: Feelings of fatigue, muscle aches, and inflammation can be reduced by sinking into a bathtub that is filled with cold water. Immersing yourself in cold water can help in reducing the overall time necessary for recovery.
- DON’T MISS A MASSAGE: It is quite a paradox to think that one of the most relaxing tips for recovery is also one of the most effective. Massage helps in easing pains and aches by reducing fascia tension, and connective tissue bands. A 30-minute massage can also help in boosting blood flow.
Allowing enough room for recovery will help in boosting your performance and productivity. This gives your body additional capacity to practice more workout routines.