Clogged muscles after a hard workout are the weak spot of many beginner athletes. Whether it’s running, crossfit or training on simulators, without some preparation, the muscles cannot avoid the state of hypertonic tone. Let’s look at a few ways that will help you relax after class and reduce discomfort.
Massage is the most effective approach to recover rapidly after exercise. Massage promotes blood circulation in muscles and internal organs, relaxes overworked and painful muscles, stimulates muscular regeneration and recovery processes, improves lymph flow, activates metabolic processes and removes congestion in tissues, and improves joint mobility.
Of course, it would be best to visit the birthplace of massages like Thailand or massage parlour in Abu Dhabi. But if this is not possible, order a complete relaxation program near your home or gym.
#2. Nutrition after training
Physical workouts expend energy, which must be replenished. It is important to consume protein immediately following exercise to protect the muscles from injury and to aid the body’s recovery. After an hour, you should consume carbs to replace glycogen. And remeber to drink water before, after, as well as during your workout!
Don’t know what to eat after a productive workout? Check these options of quick meals:
- Cottage cheese with banana
- 600 ml skimmed milk
- Sourdough muffin with boiled eggs and vegetable
- Fruit smoothie with protein
- Turkey salad with grain bread
- Flavor-free yogurt with fruits + honey
Warm-ups should never be skipped since they prepare not only the muscles, but also the neurological and cardiovascular systems. The body will not be “shocked” by further exercise, and the amount of lactic acid in muscles will go down.
A cool-down helps fatigued muscles rid themselves of stored hydrogen ions and utilize lactic acid. Thus the athlete fit as a fiddle after workout: the muscles are less tight and heavy, the danger of injury is reduced, weariness is reduced, and mood is improved. Stretching activities are excellent for cooling down.
#4. Chilling bath
Bath boosts metabolism, as well as relaxes the muscles. It’s preferably to take a bath before going to bed. Cold baths are used less often during recuperation, mainly to reduce muscular soreness. Blood drains from the veins, lowering muscular tension, and flows again after the operation, aiding in the removal of decay products from the organism. It is advised to sip hot tea after taking a chilly bath and to wrap oneself in a blanket.
#5. Cold and hot shower
A cold and hot shower benefits blood vessels, and connective tissue. Temperature changes cause blood vessels to constrict and expand in opposite directions, boosting blood flow and metabolism. A contrast shower also gives you more energy and makes it easier to get out of bed in the morning.
#6. Green tea
Antioxidants are substances that help improve the tone of the body. And there are plenty of them in green tea. The main thing is to consume it in moderation, as this drink is also known for its diuretic properties.
#7. Healthy sleep
The main condition for recovery after a workout is a sufficient amount of sleep. In a dream, there is an intensive restoration of the body as a whole and muscles in particular. The required duration of sleep depends on the personal body features and averages 8 hours. Lack of sleep can trigger problems with concentration, and deteriorated health.
It should be borne in mind that each individual method can affect the organisms of different people in different ways.
So which approach you use is entirely up to you. Try all the methods and their combinations to find the most effective for you. But keep in mind that the greatest indication of a healed body is your eagerness to return to exercise as soon as possible!
Roberto Villa is the CEO, Founder, Executive Writer, Senior Editor of FightBook MMA. Has a passion for Combat Sports and also a podcast host for Sitting Ringside. He’s also a former MMA fighter and Kickboxer.