Whether you just finished a five mile run on the treadmill or a rigorous lifting session, a cool-down should always follow your workout. An effective cool-down will gradually reduce your heart rate and help prevent muscle stiffness and soreness. Here are four ways to recover after a workout – bonus points if you implement all of them!
1. Cool-down cardio
After your cardio workout, slow your speed to a light pace/walk for 5-10 minutes. This will help flush out lactic acid from your muscles, preventing soreness and assist with muscle repair and recovery.
Stretch each major muscle for about 30 seconds. If a particular muscle group is sore, spend more time on that area.
After a workout, it is a crucial part og recovery to replenish the water supply you lost during your workout. We recommend that you hydrate with 16 ounces per hour of exercise.
Eat foods that include a combination of protein and carbohydrates. The protein helps rebuild and repair muscle tissue, while the carbohydrate insures a fast delivery of protein into the cells. Refuel within 30 minutes after you workout which is when your muscles are ready to absorb the nutrients.