Today we are going to discuss best recovery techniques so you can go far in your workout trainings. The methods shared in this article will help to reach even further and stronger in each of your workouts trainings.
Avoid overload
Muscle soreness is a symptom of exercise overload, if you are experiencing this make sure that you have prober rest after each workout and avoid work overload. Normally muscle soreness occurs a day or two after training and this process is necessary to grow stronger muscles.
But avoid soreness by having ample of rest time.
Tweak your programme every two to three weeks
Tweaking your workout regime every 2 or 3 weeks will not only give you variety but also minimise the risks of an injury. Mixing up will ensure that your overall body is getting proper exercise.
If you are following a strength training program then focus on your upper body and lower body every day or two. If you are in a running or cardio exercise regime focus of stretch training.
Remember to rest
Having a rest time from exercise enables muscle repair and growth. If you do not have a proper rest after every session opposite can occur and muscle will decrease in size, strength and color. Therefore it is recommended that you take at least 2 days of complete rest each week.
Professional athletes also have a recovery session of rest in their training regime this is necessary as it increases strength and reduces muscle soreness.
Massage
Having a massage session will not only speed up the recovery proves it will also balance muscle and expand evenly. It is recommended that you have at least 2 to 3 sessions of massage therapy each month this will help the recovery process and will reduce work overload. And it is a very peace and quiet time to enjoy while your muscles are being toned and relaxed.
Use compression and ice
A hard training session can cause tiny tears in the muscle therefore using compression ice will help blood vessels to reduce swelling which is a great way to recover from a hard training session. Regulating body temperature will increase blood flow and nutrient supplies to the muscle.
Eat sensibly
Every recovery cannot come without proper eating habits. Spreading the traditional 3 meals to 5 small portions will ensure that your muscles receive proper nutrients, proteins and carbohydrates. A healthy balance diet is the key for success in fitness world. Proper eating habits will ensure a full and complete recovery from every single hard workout session.
During each workout water will dissipate from your body therefore drinking at least 2 to 3 litres of water is recommended to prevent dehydration and to prevent muscle soreness.