Everybody can work out hard, but rarely do people understand how to recuperate correctly. Here are the best methods to heal your muscles on your rest days:
Hot & Cold
Many fitness and athletic professionals use ice baths to flush out the lactic acid that causes muscle soreness. You can get similar results at home: Attempt to stand under a cold shower for just one minute, then turn up the heat for a few more minutes.
Get A Good Night’s Sleep
Sleep is most likely the most important factor in healing and recovering. If you’re having trouble getting quality sleep, there are a few methods you can utilize to fix that. For example, keeping your room cool and dark can help regulate the proper hormones conducive to sleep. For more advice on how to get better sleep, read this article here.
Feed the Machine
Consuming foods rich in antioxidants, such as cherries and blueberries, can stop the beginning of post-exercise discomfort. Cherries are loaded with anthocyanin, which increases the rate that oxygen gets to your damaged muscles. Bananas are another excellent alternative, as their high levels of potassium can assist with muscle cramping.
Even your post-training attire can prepare you for your next session. A government research study on strength and conditioning discovered that using compression clothing for a minimum of an hour after a session not only keeps soreness, it enhances efficiency the next day. Check out Attitude Apparel’s exceptionally functional Compression Pants, here.
It’s smart to end your session with ten minutes of light cardio, followed by various stretches, like lunges and squats. If you’re able, utilize a foam roller to relieve tightness in your muscles and connective tissue, and to increase blood circulation. Warning: Do this while your muscles are still warm from your exercise, or you’ll likely increase the pain!