When you work out, your muscles are strained and need to repair. Through your nutrition and rest, the muscles repair and become stronger and more fit. Muscles generally need 24 to 48 hours to recover. Your tendons and ligaments also need to recover from exercise.
If you don’t recuperate from your workouts it can lead to overtraining. The body breaks down and injuries become more likely. You feel overtired and lethargic. Your motivation is fleeting and your desire to workout out lessens. There is such a thing as doing too much.
Here’s some tips to help you recuperate.
- Drink fluids immediately
Exercising causes your body to lose fluids. It’s easy to become dehydrated and impair the bodies recuperative processes. Drink fluids for several hours after your workout. If you’re thirsty, keep drinking.
- Eat a healthy meal after a workout
After you’re done with your workout, eat a healthy meal. Your body needs the nutrients and fluids to start the recuperation process. Eat a balanced meal with good complex carbohydrates and lean protein. The body will refuel and rebuild so you’re ready for your next workout.
- Keep moving
After your workout it’s good to engage in light activity and movement to keep the blood circulating. You are less likely to build up lactic acid and get sore if you keep moving. Take a walk or do light activity around the house. Nothing strenuous just keep moving.
- Get a good night’s sleep
Sleeping is vital to recovery from your exercise. Sleeping is when the body does its most recuperative work. Nutrients combine with the body’s healing abilities and repair the muscles and build them back stronger. Manage your sleep and get your eight hours a night.
- Practice good nutrition
Your nutrition is a big part of your recuperation. Your body needs nutrients to repair and rebuild. Eat consistent meals and snacks. Don’t go long periods without eating. Eat clean, lean foods, and watch the process foods. Eating healthy takes preparation and work. Busy days can even keep you from getting to the store.
- Stay organized
It’s hard enough sometimes just to get to the gym. Doing all the things you need to do to recuperate takes time and effort as well. It’s best to stay organized with your activities and plan your day. You may be able to wing it occasionally, but you’ll be more successful if you’re organized. Use a planner. Schedule your activities and book the time your going to go to the store and prepare your food. Plan when you’re going to sleep and when you’re going to work out.