“No Pain, No Gain.” This mantra has always been the cornerstone of every fitness enthusiast. However, there are days when your mind is willing, but your body definitely is not. Aching joints, sore muscles and a feeling of lethargy seems to have invaded your body. More often than not, this is your body’s way of communicating to you that it has not yet fully recover from your last work outs. Just as what it says, recovery time enables your muscles to rebuild and allows them to heal.
For any fitness enthusiast, at whatever level of fitness, it’s always important to know your body and how it recovers after every work outs session. But unfortunately there is no one-size-fits-all recovery solution for all of us. Different factors such as age, genetics, nutritional intake, the stress that we encounter, and the types or intensity of a work outs affects the overall recovery time that a person needs between work outs.
However, there are some things that are constant when discussing recovery time. Following these simple measures and incorporating them in your overall work outs program will greatly increase the benefits of your recovery time after every work outs.
Getting More Sleep
One surefire way to speed up your recovery time is to get more sleep. If you spend hours at the gym, then spend all night watching late night TV, then your recovery times will get longer. Sleep is not only for rest but also the necessary time that your body needs to heal itself and recover.
Experts say that an average of about seven to ten hours of sleep is necessary depending on the activities you did during the day. Each person has different needs based on their lifestyle and work outs routines. Fitness professionals also say that it is better to have a power nap of about 20 minutes two hours after your work outs. They say that having these short power boosting naps will not affect your nightly sleep.
The quality of nightly sleep that you get after a work outs session is also essential. Adding one hour of sleep on a work outs day greatly helps in the repair of muscles damaged during your exercise. This whole “tear down your muscle, then rebuild stronger” is what helps your body adapt to the process and helps increase your performance.
Proper Nutrition Before, During And After Work Outs
Sustaining your body with the right nutrients is important in a fitness program. Have some protein before you work out in form of food or a protein shake. Amino acids are the building blocks of tissues and protein provides the right nutrients for repair of muscles damaged during your work outs. Consuming protein before your next work outs can start that muscle building synthesis even before starting your routines.
For a work outs, it is important to sustain our body with the right combination of protein, preferably whey if you are able to have it, and carbs that are easily digestible so that it can readily absorbed by the body. Easier absorption means that amino acids get delivered to the muscles to replenish those that are consumed by the body during work outs. Protein after a work outs also helps in the rebuilding of muscles for the rest of the day.
Doing The Right Exercises And Training
Everyone has different fitness goals. The kinds of exercises and training that they endure are geared toward those goals. The type of exercise that you perform during a work outs will be an additional factor in how your body recovers. If you are doing some heavy weight lifting or high-intensity training, your body needs more time to recover than if you are doing light exercises.
Never forget to drink lots of water when you exercise. Fluids are lost through sweating and we need to replenish them. If you are not properly hydrated, you may experience some light-headedness, muscle cramps and even lethargy while working out.
Some stretching before and after your work outs will work wonders for your recovery time. Proper stretching before any work outs gives that added flexibility and increase mobility when doing those exercises. Some light stretching after your routine will help relax your muscles faster and initiate the repair and rebuilding process.
Get A Massage
Getting a massage after a work outs will greatly reduce stiff muscles. You may experience some pain in the beginning, but it will promote circulation and speed up the recovery of torn muscles. You can use foam rollers to apply pressure to sore muscles repeatedly until the “knot” goes away or reduces. This will help your muscles relax at a much faster pace, and will leave you feeling great.
Nitric Oxide (NO) Supplements
Nitric oxide is produced by the body to facilitate communications between our cells. Nitric oxide supplements usually contain arginine, an amino acid that is naturally found in foods like turkey, shrimps, crabs and spinach.
It plays a key role in faster blood circulation enabling the delivery of nutrients to our muscles at a faster rate, thus facilitating muscle growth and a speedy recovery time. Nitric oxide also helps reduce fatigue and increase endurance by delivering more oxygen to your muscles and carrying away the lactic acids produced during exercise. Lastly, nitric oxide supplements can help give that extra boost of energy by helping maintain your core temperature through better circulation. Less energy will be needed by the body to cool down the tissues, and the extra energy can be utilized for additional reps. Check out our Nitrocut reviews for further info on NO supplements.
Many factors affect recovery time and it is better to have a fitness plan that incorporate these factors. If your body is still sore or aching after a day or two, then it is better to just do some light exercises that don’t target those sore areas. To help your body speed up its recovery between work outs, it is important that we should listen to our body and listen hard.