Sat | Sep 24, 2022

Recovery after workout

Published:Monday | August 5, 2019 | 12:14 AMJessica Harrison - Lifestyle Writer

Consistent exercise means pushing your body beyond what your mind thinks it can handle to get desired results, be it weight loss, bulking up or maintenance. From sore muscles to shifts in the appetite, people experience a total body and mind transformation as they tread the path of fitness.

Rest and recovery after a workout is essential to performance and allows you to train more effectively. A muscle needs up to two days to recover after a heavy weight-training session, and that is why you should never work the same muscle groups two days in a row. Unfortunately, many people are unaware of its benefits. Flair joined fitness forces with personal trainer, Ambrose Brandon, to bring you a few after-workout recovery tips to kick-start your post-workout routine.

1. Don’t overtrain: Sure, you want to get those rock-hard abs and firm glutes, but you have to train smart. Excessive exercise and heavy training for every session will limit your fitness gains and even put you at a greater injury risk. You will recover faster if you have a smart workout routine to begin with.

2. Say yes to ice baths: When you first get in, you may consider it torture, but it gets easier after five or 10 minutes. “Ice baths reduce inflammation and improve recovery by changing the way blood and other fluids flow through your body. When you sit in cold water your blood vessels constrict and when you get out, they open up. This process helps flush out metabolic waste after your workout,” Brandon said.

3. Stretch it out: Gently stretching your body is a quick and easy way to aid your muscles in recovery.

4. Take it easy: Time is the master of all things, including muscle recovery. The body is made up in such a way where it caters to itself if you just give it time. Resting and being gentle with yourself allows the body to repair itself at a natural pace.

5. Rehydrate: Easy but important. After a workout, you will notice that you feel dehydrated. That is because your body loses a lot of fluids during your fitness session. Replace fluids lost by filling up on water. Water supports every metabolic function and nutrient transfer in the body, and filling up on water after a workout will improve every bodily function.

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