A Guide to the Best Exercises to Do after Training: Moving Towards More Gains and Less Pain
Introduction
After special exercises, the body requires time to heal and in the same process prepare for next rigorous exercises. Most individuals pay little attention to post work out habits but it is important to include recovery strategies in your exercise programme if you are to achieve optimal gains, decrease your chances of getting an injury as well as enhance the performance of athletes.
In this article, I will be outlining a stiff post-workout plan that will help to include stretching, foam rolling, rehydration, feeding, and resting into your schedule. In the next part we will discuss, how all these elements have been designed in the application to enable efficient recovery, and to assist in achieving the fitness objectives.
1. Stretching
Massage is an important component of cooldown process, and so it is with stretching. It also enhances flexibility, maintains and enhances blood flow, relieves muscle stiffness and soreness. It is good practice to stretch for about 10-15 minutes after hitting the gym, targeting the muscles that were exercised during the gym period.
There are two main types of stretching: dynamic and static. The former entails moving parts of your body through ranges of motion while the latter entails taking a stretch position then holding it for 15-30 seconds. Dynamic stretches include leg sways, arm swings and jump and reach stretches, while static stretches include sitting stretch, standing stretch and lying on the back stretch.
Do not forget to stretch gently and never raise your heart rate when doing so. Overtraining on the other hand can lead to injury and muscle formation.
2. Foam Rolling
The use of a foam roller is also referred to as Self Myofascial Release which involves passing a foam roller over tender muscles. This process also works to eliminate muscle adhesions, increase the blood supply and remove metabolic by-products. One of the key recovery concepts is the use of foam rolling to reduce delayed onset muscle soreness as well as enhance the range of motion.
The first step is to choose a postural position that will allow you to sit or lay down comfortably. Strap the foam roller at a particular area of the body, which has a contracting muscle and then move forward and backward. First, perform several turns at a very slow speed, then make some turns at the increased pressure – place the hands on the floor and press down while rolling. Ideally, it is advisable to spend between 10-30 seconds on each area and if more pressure is needed, it is recommendable to repeat on the opposite side.
Some of the muscles that are commonly worked with an aid of foam roller are; Quadriceps, hamstrings, calf muscles, iliotibial band, and the lower back.
3. Hydration
Replenishing water supply is very important in the process of muscle recovery after physical activity. The truth is, exercise makes you sweat and sweating leads in loss of water, salts and vitamins. Replenishing these lost fluids and nutrients is essential to achieve a proper restorative result and sustain the performance requirements.
Make sure to consume 16-24 ounces of water within half an hour of your workout session and replenish fluids lost during exercise throughout the day. Sports drinks are useful in certain situations or for vigorous activity that is prolonged and lasting more than an hour because they contain electrolytes, which replace substances that the human body loses within the course of a vigorous activity.
4. Nutrition
A well-chosen meal after training is also crucially important for muscle rebuilding process. This is so because after any workout, the body will require fuel to restore glycogen and offer the requisite amino acids for the build-up of muscle proteins. It assists in both preventing muscle decay as well as building muscles.
Choose a food that contains carbohydrate source together with lean proteins and healthy fats. A perfect example of a good post-workout meal could be a lean grilled chicken with vegetables or quinoa; or a protein shake shake that contains protein powder, vegetable milk, spinach and favorite fruits. It’s also important for your body to receive your meal; this should be taken 30-60 minutes after your exercise so that the nutrients required during the recovery process can be catered for.
5. Rest and Sleep
Post-workout recovery needs, arguably, the most important components which are rest and sleep. While you are asleep the body also secretes growth hormones which are vital in the healing of muscle tissue as well as muscle growth. One of the main reasons being lack of sleep causes a decrease in productivity and raises the chances of developing an injury.
By ensuring you get between 7-9 hours of sleep each night and keeping your sleep and wake up time consistent you’ll be on your way to a healthier lifestyle. It thus helps to set a specific pre-sleep routine in order to enhance sleep duration and quality, including refraining from bright light and electronic gadgets for at least an hour before going to bed, taking a warm bath or engaging in relaxation activities such as meditation or deep breathing exercises.
And also, you should not fail to include rest days in the training schedule because the body needs time to recuperate. Having a rest day means that the body gets a break to treat the micro- tear of muscle tissue, fill up the glycogen stores, and there is a decreased likelihood of overtraining or exercising injury. It is recommended that you include one or two low activity days per week and during which you can walk, do yoga, or gentle stretching.
Conclusion
If done correctly, the best post workout routine that involves stretching, foam rolling, water intake, quality diet, and proper amount of sleep will improve recovery time, reduce as well as prevent injuries and also help in achieving your fitness goals. This means that to protect yourself, it is imperative to pay attention to your body and keep changing the regeneration schedule as you require. By doing that, you make the overall organization of your day and night better, and therefore, approach each workout session with more energy, focus and strength.
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