How to Recover from a Workout

It's easy to beat yourself up in a hard workout, but many people don't take the time to maximize the effectiveness of their workout with proper recovery. Recovery is equally as important as the workout itself because it's when the cells and tissues in the body take time to rebuild themselves. Read on for some tips on how to maximize your recovery from a workout.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Some Sore Muscles

1. ~ Stretch ~
   
   Don't say you didn't see this step coming! Stretching during recovery after a day of working out is absolutely necessary. It prevents injury, minimizes aches and pain, increases range of motion, and increases posture and balance just to name a few things.

2. ~ Hydrate ~
   
   Drink water and plenty of it. Dehydration starves your metabolism which is not something you'll be interested when recovering after a hard day's workout. Drink up!

3. ~ Eat Healthy ~
   
   More specifically, get your good carbohydrates to replenish your body's depleted energy levels, and some proteins and fats for your body to burn slowly and consistently. Fruit smoothies, granola, protein bars, and peanut butter sandwiches are all examples of good foods to eat. Also, eat smaller meals more often throughout the day so your blood sugar levels don't drop too low.

4. ~ Light Activity ~
   
   Some light activity can be very beneficial as it promotes good circulation and helps your body move the nutrients it needs throughout itself. Just don't turn it into another full blown workout.

5. ~ Reduce Stress ~
   
   You'll need some mental and physical relaxation, and for most people these two seem to go hand-in-hand. And sitting down to read a good book after a solid workout makes you feel like you've earned it.

6. ~ Sleep ~
   
   Sleep allows the body the best time to repair and heal itself. Good quality sleep is key to workout recovery. Studies have shown that people get higher quality sleep when they sleep in silence and darkness, so turn everything off and get some rest. Also, hydrate yourself before you sleep.

Tips & Warnings

• Consider a massage the day after your workout. It's mental and physical benefits are fantastic. Not to mention it's very enjoyable too :)
• Never overexert your body during a workout. Workouts that are too hard on the body minimize the actual benefits of the workout and make recovery more difficult as well.

[pepper0617]

on 4/22/2009 Great tips, drinking water is important which I also forget. You have to know what to do for this new lifestyle.

[aimeek]

on 4/22/2009 I sometimes forget to drink AFTER I work out. I agree, this is an important step to help the body recover.

[cherold598]

on 4/21/2009 Great tips for recovering from a workout. I have noticed that if I workout too late at night, I can't get to sleep. Thanks for the ideas for recovering from a workout. I can really us them.