Relax time- How to recover after a workout

Updated: Jan 3


Started to workout or already have a workout routine? Great! While the health benefits are obvious, the side effects can be a bit frustrating, leaving us with aches and pains. Being healthy is a way of life, but it doesn't have to cause pain and fatigue. Here are several post-workout activities that can help you recover and remain healthy.


Stretch

Stretching improves muscle elasticity, flexibility, and range. In order to prevent sore muscles after a strenuous workout, stretch your muscles for approximately five to ten minutes. Also, prior to exercising, warm up your body with simple movements like arm swings and running in place.


Get Enough Sleep

Try and get between 7-9 hours of sleep every night. While you sleep, your muscles repair themselves.


Massage

You can benefit from a good massage following a workout. It can help release tension and tightness in your muscles that tends to build up during hard exertion. The health benefits of massages include, among others, reduced anxiety, improved sleep quality, and even increased alertness. I like adding Aloe heat lotion to the massage. The lotion contains Aloe Vera, Methylsalycylate, Menthol Oil and Eucalyptus, which makes the skin soft and contributes to its soothing properties.


Take a warm bath

Relaxing in a hot bath can loosen tight muscles and improve blood circulation, providing temporary relief.


Deep Breathing

By deep breathing and meditation you stimulate your parasympathetic system while decreasing the sympathetic system. Choose a relaxing and quiet location and place yourself in a comfortable position. Breathe in deeply through your nose and imagine the breath filling up and expanding your abdomen and lower back. Hold for a few seconds and then exhale through your mouth in a controlled manner. I suggest practicing Pilates lateral breathing while keeping your mind focused on your breathing.


Light cardio

One of the easiest ways to recover from an intense workout is to perform 15-20 minutes of low level, easy cardio. Do not stop exercising completely. Having sore muscles after a workout indicates that your muscles have been stretched and are gradually becoming stronger. By using your muscles (with light activity), you can speed up the elimination of lactic acid buildup.



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