Without a doubt, working out is important for your overall health and well-being. However, some of the more challenging workouts may leave your muscles sore and fatigued. Working out puts stress on your body even though it is good for you. If you are finding that you are constantly sore and fatigued, then it's time for you to implement a better recovery strategy. The results and the enjoyment that you get from your workouts are impacted by your ability to recover.
Follow these tips for a better workout recovery.
1. Get enough high quality sleep
Try to get eight hours of high quality sleep per night. If you are constantly skimping on sleep, you will feel more tired during and after your workout. Lack of sleep will hinder your recovery which is why it is crucial that you get enough shut-eye. During sleep, your body releases hormones that aid in recovery. To get the best sleep possible, try to avoid screen time before bed and try to go to bed and wake up at the same time every day.
2. Stay hydrated before, during and after your workout
Being dehydrated will hinder your performance and your recovery. Therefore, you should drink plenty of water. Drinking water will help your muscles repair themselves, reduce fatigue and aid in digestion of vital nutrients.
3. Allow your muscles to rest
This means that you should not do a hard workout every day. Try to alternate between easy days and hard days. Don't be afraid of taking a rest day after a hard workout. Doing a hard workout every single day will leave you in a permanent state of exhaustion and can lead to overtraining. If you over-train, you will be more likely to get injured.
4. Apply our Active Body Oil to your sore muscles as you gently massage them
Our Active Body Oil contains Arnica oil, Manuka oil and Eucalyptus essential oil. Arnica oil will help reduce inflammation. Manuka oil will help fight off bacterial growth. Eucalyptus will help soothe and relax your muscles.
5. Consider adding a recovery week to your schedule
Every six to eight weeks, you should have a recovery week, especially if your workouts have been intense. During your recovery week, it is recommended that you reduce the intensity of your workouts. This will allow you to keep active without having to stop exercising completely. At the same time, you will be able to recover because your intensity will temporarily be reduced.
6. Eat properly
Adequate nutrition plays a big part in your recovery. Approximately 55% of your total daily caloric intake should come from complex carbohydrates. You must also get 25% of your daily calories from high quality sources of protein. Lastly, 20% of your daily calories should come from healthy fats. Food is fuel and your muscles need it to recover and rebuild. You should also reduce your intake of alcohol and consumption of junk food.
To get the best results from your workouts, you must be able to recover. If you follow these recovery tips, your body will thank you.