After a great workout, most people feel energized and ready to take on anything that comes their way. This feeling will last for a short while unless proper recovery methods are taken. One of the best ways to recover after an exercise session is to eat a meal consisting of protein and carbohydrate within the first few hours of exercise. This meal will provide the necessary vitamins and minerals that the body requires for cell regeneration, muscle fuel and recovery. Drinking water throughout the day is a recommendation to keep hydrated.
A second way is to stretch sore muscles right after a workout to develop flexibility and mobility within the body and hasten recovery. One of the keys to stretching is to breathe deep and relax as the tight muscle is being stretched and hold the stretch for at least 30 seconds. Using a foam roller is a great way to give the body a self-massage and reduce muscle soreness that may occur the next day.
Muscle growth must take place and one of the best times that this occurs is during sleep which is the third way to recover after a workout. Regular exercise will promote a good night’s sleep and I can attest to this. I usually sleep deeply and wake up refreshed the next day. The body needs to go through a full sleep cycle. Consider removing computers and televisions from the bedroom and turning off cell phones to eliminate blue light which can interfere with sleep. Having the room very dark and wearing an eye mask will help with the release of melatonin.
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Quotes
"Evidence is conclusive that your self-talk has a direct bearing on your performance."
Zig Ziglar, Motivational Speaker
