Exercising regularly can be one of the most rewarding things, but not done correctly and you'll be left feeling sore and more often than not, put off from continuing with your exercise routine. Here's some simple and achievable tips to help keep you exercising regularly without the sore and stiff feeling:
1. Sleep – The hormones released during sleep play a vital role on recovery, speeding up the growth and repair phase of recovery, whilst also decreasing your perception of fatigue. Sleep can also improve your mood, so it’s a winner in all categories.
2. Hydration – Dehydration can reduce performance potential, but also delay the recovery process. Exercise and an increase in metabolic rate both increase the body’s need for water and electrolytes. Be mindful that exercise can cause you to sweat, also reducing your fluid levels. Try to drink regularly before, during and post exercise.
3. Nutrition – Recovery is the time where nutrition is essential. Protein helps in the process of muscle repair and growth. Carbohydrates are essential for refuelling the body and providing the muscles with the energy required to repair and grow. Ensure you fuel your body with the right types of nutrition specific to your performance goals.
4. A cool-down – An appropriate cool-down aims to gradually bring your heart rate back to its resting levels post-exercise. This is necessary in order to prevent any dizziness or light-headedness that sometimes can be felt post intense exercise. Stretching post-exercise helps decrease the levels of lactic acid build up within your muscles, often reducing muscle soreness and fatigue. Stretching immediately after exercising allows you to get more of a stretch and is less painful due to the muscles already being warm. An effective cool-down can reduce the risk of further injury.
5. Massage – Not only relieving muscle tension, but by increasing the blood flow to the muscles, massage helps promote the removal of waste products, delivers fresh oxygen and nutrients to the tissues therefore reducing muscular soreness. Massage is known to be most efficient with the first 24-72 hours post exercise.
If you would like more advice on nutrition or recovery techniques, don't hesitate to contact us either via email firstname.lastname@example.org or call for a chat on 01572 720491.