Ten Muscle Recovery Tips

These guys take muscle recovery to a whole new level!

 

 

 

 

 

 

 

 

 

 

 

Weight lifting, interval training, cardio, yoga, kettle bells, Pilates, resistance bands etc the list goes on and on. These days there about as many different ways to work out as there are people willing to try them. And no wonder, studies have proven the benefits to living a more active lifestyle. Decreased body fat, increased endurance, improved performance and lower blood pressure are but a few of the benefits one can expect from beginning an exercise program.

 

While most people can appreciate these benefits what they fail to realize is that it is often what we do after the workout that makes the biggest difference. Recovery is an essential component of your workout routine and deserves as much attention as the exercises you perform. The following muscle recovery tips will help ensure that you are getting the most benefit from the time you spend exercising.

 

Step one

Sleep. Your body does the majority of its restoration during sleep. Adequate sleep time varies but as a general rule you need between 6 and 8 hours of uninterrupted sleep each night. If this is not possible then try napping. A 30 minute power nap can be very effective however it is best done about 7 hours after waking. Make sure you sleep environment is dark and cool. Try Passion Flower if you experience trouble falling asleep and time released Melatonin for help with staying asleep. If you have trouble waking simply dip your feet in cold water!

 

Step Two

Nutrition. Your post workout  meal is as important as breakfast. Favor a fast digesting protein source (like whey isolate) with some quick burning carbs (such as tropical    fruits). Magnesium Citrate is great for calming the nervous system after an intense workout. You can also include some greens and glutamine for a fantastic post workout recovery drink.
Step Three   

Yoga. Yoga is an excellent recovery activity that should be performed 1-2 times per week. Not only will yoga help improve flexibility and recovery but it will also enhance relaxation.

 

Step Four

Massage. Massage feels great and improves circulation. Self massage is also beneficial (get your mind out of the gutter!)One session per week can work wonders for recovery.

 

Step Five

Salt bath. Bathing in Epsom salts is an excellent way to detoxify the body (by removing toxins) while simultaneously calming the nervous system, reducing swelling and relaxing the muscles. Simply dissolve at least 2 cups into a bath of hot water and enjoy.

 

Step Six

Contrast shower. Alternating between bouts of very hot water to very cold is an excellent way to improve recovery (just be sure to end with a bout of cold water if you need to stay alert. Ending with hot will have you dosing off quite nicely).  Try 3 minutes under the hot water followed by 1 minute using cold. Repeat 3 times and be sure to cover your whole body- including your head.

 

Step Seven

Active recovery. I have often found a light walk to be very therapeutic and excellent for clearing the mind and relaxing the body. Take some time to get outside for a walk while enjoying some fresh air and the sights and sounds of nature.

 

Step Eight

Rest. Time off from exercise is an important part of the recovery process. Schedule periodic rest days (or even a week) to allow your body to repair and heal naturally. For some, this can be one of the hardest things to do!

 

Step Nine

Soft tissue work. Active Release Therapy (ART) and other soft tissue techniques are extremely effective for facilitating the healing process. One to two sessions per month works wonders at improving recovery and reducing injury.

 

Step Ten

Hydration. Being even slightly dehydrated will impair performance and impede metabolic functioning. Try consuming half your body weight in ounces of water each day to ensure proper hydration.

 

Incorporate any one of these techniques into your program keeping in mind
that varying your recovery techniques is as important as varying your training
methods.

 

 

 

 

 

This post was written by

Bruce – who has written posts on Cutting edge muscle building and fat loss secrets.
bruce krahn is a best-selling author, writer, researcher, personal trainer and professional speaker. he has coached people for two decades both in person and online. he created this site to be an honest source of useful, practical information you can use to improve your health, build muscle, lose fat and get the lean body look.

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About

bruce krahn is a best-selling author, writer, researcher, personal trainer and professional speaker. he has coached people for two decades both in person and online. he created this site to be an honest source of useful, practical information you can use to improve your health, build muscle, lose fat and get the lean body look.

2 Responses to “Ten Muscle Recovery Tips”

  1. Wow that was strange. I just wrote an extremely long
    comment but after I clicked submit my comment
    didn’t show up. Grrrr… well I’m not writing all that over again.
    Anyways, just wanted to say wonderful blog!

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