Do you want to make progress in your workouts? Of course, the training you do is very important. But in addition to the training, you must ensure good nutrition, rest and sufficient recovery. All just as important to move forward. Fortunately, with the right measures, it is possible to recover from your training a lot faster.
1. Cooling down
You may not feel like it after an intense workout, but don't skip it. And I'm talking about a good cool down. A cooling down is highly recommended after your workout. It ensures that your body temperature drops again and the waste products can be removed.
A serious cooling down will help you recover from your efforts faster. A cooling down of 10 minutes is enough, so take your time!
2. Get a massage
It can't get any better than this, can it? However, a massage after an intensive training can sometimes cause some painful moments. Your muscles are still sore and all that kneading and rubbing can be a bit sensitive. However, a massage is of course wonderful to receive.
So treat yourself and let it promote muscle recovery. A good masseur can massage away those knots in your muscles and provide some relaxation.
3. Good night's sleep
A good night's sleep is also very important for your recovery. You don't have to act like a top athlete, but a little routine will do you good. Go to bed around the same time every night and get up around the same time in the morning. It helps you to get into a good rhythm and your body finds peace in it.
Do you want to sleep well? Do not exercise just before going to sleep, do not have coffee in the evening and create a relaxed atmosphere in your bedroom.
4. Do a recovery workout
A recovery training is ideal after you have done an intensive training the previous day. A recovery training may not have the effect you are looking for immediately, but it does speed up your recovery.
A recovery workout does not have to take long, go for a gentle workout of 15 to 30 minutes. By doing a quiet recovery training, your smallest blood vessels in the muscles will also absorb oxygen and carbohydrates and remove waste products!
Looking for a recovery training that you can do at home? This 15-minute recovery workout consists of a combination of low impact exercises and a bit of stretching.