If you’ve been through a fitness or strength and conditioning class at Spartan Fitness MMA Birmingham, AL, or even a kickboxing or Brazilian Jiu-Jitsu class, you know that it’s no joke. After an hour of sweat and hard work, it’s important to recover. Here are 5 post-workout recovery tips to improve your training sessions!
- Cool Down
We get it. You’re tired, you did the work out, and now you just want to go home. NOT YET! Take 5-10 minutes at the end of your training session to cool down. Take a little walk around the building or do a few minutes of stretching out on the mats. This allows your heart rate and blood pressure to return to normal and helps regulate blood flow. Not only that, but it helps prevent soreness, helps prevent injury, and relieves stress! Lucky for you, there is a built-in cool down session with every Spartan Conditioning class. So, don’t skip it!
- Stay Hydrated
You drank water leading up to and during your workout, but how much did you drink afterwards? Try to drink at least 16 oz. of water after your workout to help reduce muscle soreness and increase flexibility. Coconut water is a great way to switch things up a bit AND replenish your electrolytes post-workout. If you opt for coconut water or a sports drink, just make sure that it’s low sugar. Hydrate, hydrate, hydrate!
- Eat a Protein-filled Snack
Within 45 minutes of your training session, eat a protein snack! You could also opt for a protein shake if that’s your preference. But don’t skip the protein! Protein provides the amino acids necessary for muscle repair and recovery, meaning less soreness and more building muscle!
- Keep Moving!
It’s SO easy to succumb to the soreness and think that the only right thing to do is to become one with the couch and just not move. But if you can muster up the energy to go for a walk, or do a little yoga, we promise it will make things better and reduce some of that soreness. Focus on movement, not intensity. Active recovery is important to reduce lactic acid buildup and improve circulation. Just keep moving! Your muscles will thank you for it.
- Get Some Sleep
What’s sleep, you say? It’s the final key to your recovery. We know it’s hard to stop scrolling, and it’s hard not to binge on your new favorite TV show but try to shut down electronics at least an hour before you go to sleep and aim to get seven hours if it’s possible. Your body NEEDS to recover, and your muscles need to heal.
Try implementing these tips into your life post-workout and see how quickly you can feel the difference. In order to be consistent with your training, you have to be able to train. Don’t forget about the recovery! It’s the cherry on top of your workout experience.
