10 August 23

5 top tips for post workout recovery

Active Northumberland

The Top 5!

We all know that keeping active benefits our mental and physical health.

However, to fully reap the benefits of exercise, remember that what we do after exercise is important to help our bodies fully recover between workouts. 

Andrew Pearson, Advanced Fitness Instructor at Active Northumberland says: 

"Post workout recovery is just as important as the effort you put into your workout by preventing injury, allowing muscle fibers to recover whilst replenishing energy stores.’ 

1. Hydrate

Make sure you drink fluids and plenty of them after a workout as you lose a lot of fluid during exercise, especially through sweating.

Roll Mat

2. Massage

A massage cannot only work wonders for relaxation and mental health, but it is excellent for improving circulation and easing sore muscles after a workout.

Why not save money on massages and do it yourself with a foam roller or acupuncture roll mat – a much less expensive option which will still help relieve aches and pains! 

Rest Days

3. Rest days

Make sure to factor in some rest days here and there. Even after light exercise, your muscles may be in recovery for 24 hours, whereas a more challenging workout might take 2-3 days.

Rest is essential in order to aid muscle repair. Working muscles again too soon leads to tissue breakdown instead of muscle building.  

4. Stretch it out!

Don’t forget to stretch it out, especially after a challenging workout to help your muscles recover.

Try some simple and fast stretches such as hamstring stretch, arm circles and walking lunges. Hold a stretch for about 15-30 secs.

Find out more on post workout stretching HERE.

Cold Shower

5. Take a cold shower!

Athletes are known to take an ice cold bath after exercise as it promotes improved blood flow and a reduction in inflammation.

Don't worry, if an ice bath isn't quite your thing, a cold shower can also produce similar benefits without being such as shock to the system!

Active Northumberland

Don't underestimate the importance of letting your muscles recover fully after exercise. If you don't allow your muscles to fully rest, you’re putting yourself at risk of getting injured. Muscle injuries can range from mild to complete tears.

If you are no longer seeing improvements in your fitness levels, or your muscles are often feeling inflamed and sore, you may need to spend more time recovering between workouts.

Interested in finding out more tips? Why not book onto Elevate, our 3 step fitness pathway, where one of our expert fitness instructors can offer further support and advice.

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