Rest and recovery is an essential part of any workout routine. Recovery after exercise is essential to repair the muscle tissue and build strength.
When you lift heavy, your muscles suffer micro tears and are actually broken down via a process called catabolism. Immediately after you lift, your body begins the repair process, and it is during this time you need to provide your body the best resources so that it can recover and grow.
Given below are some of the important tips which will help you optimize your recovery time:
- Post-workout Nutrition:
Workouts will only break your muscle, to build and repair you need a good diet plan rich in protein and complex carbs. Hence for optimal recovery, you should have your nutrition on point.
- Getting enough sleep:
Your body needs quality sleep, especially if you’re involved with the kind of demanding physical activities such as weight training. When you train heavy at the gym, you tear your muscle fibers. If you do not get enough sleep, your body is unable to repair these fibers which can lead to overtraining and serious injuries.
- Never Skip Stretching:
Stretching before and after a heavy lifting session may sound boring, but it is equally important, when it comes to putting up serious muscle mass. Stretching is one of the best things you can do to aid muscle recovery and help you prevent future injuries. It helps relieve muscular tension and may provide relief from the soreness which you may experience later.
- Avoid Overtraining:
Excessive exercise, long and heavy training sessions or a lack of rest days will limit your fitness gains and stall your progress. Hence it becomes essential to smartly design your training plan so that you are not overtraining your muscles.
The most important thing you can do to recovery quickly is to listen to your body. If you are feeling tired or sore you may need more recovery time or a break from training altogether. On the contrary, if you are feeling strong the day after a hard workout, there’s nothing wrong with putting in extra effort.