Workout Recovery Routine
Muscle growth begins the moment you stop lifting, and that growth can't happen without a proper recovery protocol. When you lift heavy or partake in high intensity training, muscles suffer micro tears and are actually broken down via a process called catabolism.
If you want to get the most from each and every workout, you need to prioritize post-workout recovery. Follow these tips that we teach our in-home personal training and onsite group fitness clients at JustHuynh to maximize recovery to stay on top of their game.
Post workout protein
After a great workout, remember to consume a post-workout protein to feed the muscles for growth. Whey protein is the go-to option.
Schedule ample recovery time between workouts
While many people recommend two days of rest between workouts involving the same muscle group, there’s no one-size-fits-all solution for recovery time. Factors like age and fitness level influence how much rest we really need. If you notice performance decreasing from workout to workout for particular muscle groups, rest more days.
Massage from a therapist or self-massage with foam rollers, massage sticks and even baseballs can reduce muscle tightness and improve range of motion. Massaging before a workout can help you loosen up to improve muscle function. Foam rolling after a workout can help flush out toxins and lactic acid from a muscle.
Focus On Quality Sleep
At least seven hours is the ideal target to hit. For focus, set a “technology blackout” on TV and phones after a certain time like 9 p.m. In addition, research suggests taking a 30 minute nap two hours after a workout as sleep helps your heart, blood pressure, stress levels and weight management. Take advantage of that nap pod at work or take a team timeout at the desk.
Water is very important and you should drink lots as dehydration can reduce your performance potential and delay recovery process. Experts suggest that the minimum amount of water intake per day for males is 3.7 liters (15 cups) and 2.7 liters (11 cups) for females
Cut back on the booze
The liquid that you should definitely cut back on is alcohol. Research suggests more than two drinks after working out can reduce the body’s ability to recover
After a tough workout session, practice, or game, many athletes jump in ice baths or use ice cups on their body to bring down inflammation and speed up recovery. Submerge your body in the cold water or ice cup for 10 minutes and repeat this as needed.
Steam Room, Sauna or Hot Tub
The heat from a sauna or hot tub increases the body’s circulation, which removes metabolic waste products like hydrogen ions, while also carrying oxygen and other nutrients necessary to help repair tissue used during the workout. Using the steam room increases blood flow and circulation, relaxes stiff joints and muscles, helps reduce stress, deep cleanses the skin, helps eliminate toxins, and relieves congestion of upper respiratory mucous membranes.
If you’re ready to improve your health thru in-home personal training, reach out to us today as there may be no tomorrow!
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JustHuynh Mission: Kill Global Obesity thru Social FitnessFollow&Subscribe Francis Huynh! //
Francis Huynh is Founder & CEO of JustHuynh - the social fitness company who's mission is to kill global obesity thru personal training and group fitness for the needed social accountability and motivation in being healthy. Personally experiencing obesity during childhood, college, and work -training with partners helped Francis become healthier and happier. With time as most valuable resource, Francis turned down corporate career opportunities post-MBA to dedicate his life to help 400 million+ people affected with diabetes worldwide reach their health goals. Francis completed his undergrad at Bowdoin and MBA at Vanderbilt. He is living with wife in Boston. The mini-Franchises are currently on-hold until JustHuynh is helping the world.