Updated: March 17, 2022

All workouts put stress on the body, but most of us accept that to become more fit, you must push your body to the limit when you exercise. After you workout, though, you must give your body a chance to recover, and this is not a suggestion; it is a necessity. A consistent workout routine will eventually assist with weight loss, better cardiovascular health, and increased mobility, but your body will go through the wringer during this process. A workout simultaneously causes damage and stretches your muscles in a way that increases inflammation and the fluctuation of hormones and enzymes. This is why it is essential to take your post-workout recovery efforts seriously — you need the recovery time to maximize your fitness and stay healthy. 

Consider your fitness goals, current mobility level, and body type, and use these tips to create the best post-recovery workout strategy. 

Add a Cool Down to Your Workout 

The only way to gain the maximum benefits of working out is to cool down properly. You wouldn’t throw your car into park while you’re driving 60 miles per hour, and not giving yourself time to cool down after a high-intensity workout would jolt and shock your body in the same way as the car. 

A post-workout stretch will help bring your muscles back into their neutral state and can assist with preventing injuries. Incorporating a cool down into your routine also allows your muscles to help flush out lactic acid. Finally, cooling down give your heart a chance to return to its natural resting heart rate gradually. 

Avoid Lactic Acid Build-Up

Lactic acid isn’t necessarily “bad” for you — your body makes lactic acid when it is low on oxygen and needs to produce energy by converting glucose into that energy. Lactic acid build-up occurs when there isn’t enough oxygen in muscles for this breakdown of glucose into energy. This is where muscle pains, cramps, and fatigue come into play. Cooling down allows your body to take the lactic acid and convert it into energy and flush it out before it has a chance to cause discomfort. Better recovery efforts lead to a decrease in muscle soreness and helps faster prepare you for your next workout. 

Eat A Balanced Diet Before and After Your Workout

Food is our body’s fuel! Our body can only perform as well as the fuel we put into it, so naturally, we should only be maintaining a proper diet, especially before a workout. Eating the right foods keeps your body fueled and ready to train. Your pre-workout nutrition provides your body with fuel to adequately function and maintain blood glucose levels for proper brain and body function during workouts.  

Giving your muscles the proper nutrition post-workout also helps repair muscles, promote cell regeneration, reduce post-workout fatigue, and restore energy levels. The appropriate diet also improves recovery time after workouts and allows you to be ready for your next training faster.  

The benefits of proper nutrition go far beyond feeling too much soreness after your workout. Maintaining a proper diet builds muscle and allows you to tone or slim down. When you train without an appropriate nutrition plan, it prevents you from achieving the results you are working so hard to achieve! Make sure you discuss your diet and nutrition plan with your doctor and talk to your trainer or a nutrition coach about your goals as well. 

Incorporate Massage Therapy 

Massage therapy is an essential component to successful post-workout recovery. Massages improve and increase blood flow which helps the body recover faster by helping to get rid of toxic waste in the body. Massage therapy can also reduce pain, inflammation and release muscle tension. In addition to all of these tremendous physical benefits, massage therapy allows you to relax, relieve stress, and gives you a chance to soothe both your body and mind. 

Replace Lost Fluids and Hydrate

Our body uses a lot of fluid while working out, and the lost fluids must be replaced, especially throughout your workout. Your body temperature rises when you exercise, so when you hydrate, you cool your body down and get your core temperature back to normal. Keeping your body hydrated also keeps your body from overheating and keeps enough fluid to function and repair itself correctly. Improper hydration can lead to cell shrinkage, breakdown of protein, lower performance, and increased fatigue. Make sure you properly hydrate before, during, and after your workout.

Incorporate Rest Days Through Passive and Active Recovery

Everyone’s body needs a break to rest, especially after you have gone hard in the gym all week. Introduce your body to a few passive recovery techniques like sleeping or sitting while reading a book. Passive recovery is good for your body and your mind. It is a surefire way to create a positive workout mindset so you will be rejuvenated when it’s time to get back in the gym. 

Find Ways to Get Adequate Rest

Sleep is not only vital to the regeneration process; it impacts your overall health. An adequate and consistent sleep schedule assists with muscle recovery, it raises mental alertness and helps keep the brain functioning sharp. Outside of sleeping in your own bed, you can book and rest through a brief sauna session. There are several health benefits connected to using the sauna, and you can double the benefits while you sweat and rest! 

Stretching is Key 

Stretching is a low-impact and vital active recovery technique that allows your body to recover on your “off days.” Stretching prevents muscle cramps and injuries and can also improve flexibility. After a workout, your muscles are generally tight because they’ve been activated for extended periods, so improving your posture can assist with loosening your muscles and preventing poor posture over time. 

The energy you put into your workout is just as crucial as the time you take to rest and recover. Don’t take your post-workout recovery plans lightly and continue to #PerformBetterInLife!