Recovery is a must no matter what workout plan you are following. Not recovering after doing so is a recipe for disaster that will result in overtraining, which then leads to injuries if not prevented. With a lot of workouts out there, there are four key recovery tips that suit each one of them. Let’s take a look at them down below.
- Recovering from Cardio
- Moderate or intense cardio, you
lose a ton of sweat no matter what. That’s why keeping yourself hydrated is
important to replace fluids that you lost while doing cardio exercises. For
people that are doing moderate cardio only, it’s best not to opt for sports
drinks that are made for athletes. These drinks contain lots of sugar that are
completely unnecessary for moderate cardio workouts.
- Recovering from HIIT Training
- High Intense Interval Training or HIIT for short, is a workout that consists of short bursts but extreme exercises with little breaks in between. This workout is targeted for those people that can withstand extreme exercises, not those who can only do moderate ones. HIIT boosts your EPOC system. EPOC refers to the amount of oxygen it takes to restore your body back to its normal state.
- It’s important to eat meals that are full of carbs and protein, not to mention, drinking lots of water as well. Fueling your body with these nutrients enables your muscles to grow and to restore glycogen that is used by doing HIIT workouts.
- Since HIIT is a workout that
overuses your body a lot, a full day of recovery is a must. Keep in mind that
HIIT must not be done every day or you’ll risk yourself of overtraining. If you
feel like you need more than two days of rest, then do it.
- Recovering from Running
- Runners probably know by now that water or electrolytes are a must to restore body fluids. What they didn’t know that chocolate milk is also a great alternative as a post-running drink/snack. Not only they are packed with nutrients, but it’s also delicious too.
- At least one or two rest days a week of rest is crucial for runners. Keep in mind that running overuses your joints, so it’s important to give them a break for a while.
- If you don’t feel like resting,
do some low-impact activities such as walking and swimming. The latter is your
best bet if you want to take the stress out of your joints while getting that
much-needed exercise at the same time.
- Recovering from Strength Training
- Since strength training involves working out your muscles, it’s important to consume lots of protein and carbs every after a strength workout. Eating these nutrients is one way to refuel your muscles as well as making them grow as well.
- Recovery times and rest days
will depend on your workout schedule. If you do strength training on different
muscles for different days, then a single rest day is enough. However, if you
train a muscle group in a row, then rest days in between workouts is the best
- The most important thing you should do is to listen to your body. If you feel that something’s not right, then don’t hesitate to take a break. Don’t fall for that mindset where taking breaks will slow down your progress. And one last thing, make sure to do warm ups before working out. Doing so will help speed up muscle recovery process.