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Post workout recovery tips

by John Burns (follow)
Exercise & Fitness (64)     
Christmas is upon us, and for many of us this means our fitness regime gets a little out of whack. Donít panic; itís natural for our exercise plan to slip a little over the festive period. Just remember to get back in the saddle as soon as you have free time.



workout recovery, workout tips, exercise tips
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If you take a break from exercising regularly, and then hit the gym hard in the New Year, you can expect to feel a little sore afterwards. Weíve compiled a few tips on how to minimise that discomfort and ease you back into your routine. These tips are universal, and you can use them to boost your recovery time year round.

Contrast Water Therapy

Because leaping into a wheelie bin full of ice-cold water isnít always the most practical or desirable option, you may want to try some DIY contrast water therapy. Run a hot shower after your workout and then stand under it for two minutes, before reducing the temperature for thirty seconds.



workout recovery, workout tips, exercise tips
Image from Wikipedia


Repeat this cycle of two minutes hot water and thirty seconds cold water four times. Your body will respond to the changes in temperature and your muscles will repair themselves more effectively.

Post-workout Protein

People are understandably nervous about protein supplements. In order for protein supplements to be effective, you need to be doing a lot of strength-training exercises, so for the casual fitness trainee, they may not be suitable.



workout recovery, workout tips, exercise tips
Image from Wikipedia


However, if you have carefully weighed up the nutritional value of your protein supplement, alongside the level and intensity of your workout program, a protein shake after your workout is a great way to boost recovery.

Up to one hour after your workout is a great time to take on protein. Take a supplement or eat a protein-rich meal in this time window and your muscles will thank you for it.

Warming-Down

Working out until you can no longer move is not beneficial to your body at all. Instead, remember to include a period of warming down in your exercise plan, as this is vital to an effective exercise routine.



workout recovery, workout tips, exercise tips
Image courtesy of Mike Baird, flickr


Once youíve finished working out, take a leisurely walk home, or have a short jog or swim. Always remember to listen to your body and donít overdo it. Whatever you choose to do, make sure it is low-intensity; this will help to improve circulation and help your body deliver nutrients to where they are required.

Hydrate

This might be an obvious one but itís amazing how many people forget to hydrate effectively after a workout. A high intensity workout causes your body to lose large amounts of water through sweat, so replenishing that water is vital.



workout recovery, workout tips, exercise tips
Image from Pixabay


Your body canít function without water. The simple little chemical plays a huge role in our bodies, so make sure you top up your H2O levels effectively after you workout.

While the old adage, ďno pain, no gainĒ is true to an extent, keeping these tips in mind can help you reduce that pain without sacrificing the gain.

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