Did you know that rest days are just as important as the workouts themselves?
Now, let’s dive into the best tips to maximize muscle recovery, according to Capritto and Fernandez.
Make your bedtime routine as relaxing as can be.
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“Aim for seven to nine hours of sleep a night.
double-check your nighttime routine is optimized to promote a restful night’s sleep.
In addition, your sleep space should be cool, dark, and free of blue-light devices.
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Hydrate.
“Adequate hydration in the muscles is needed to remove the waste products that happen during workouts.”
Eat plenty of nutrients.
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Diet is another main player in successful muscle recovery.
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Focus on post-workout nutrition.
Emphasize active recovery.
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You don’t have to be totally inactive on rest and recovery days!
In fact, Fernandez encourages you to practice active recovery.
“Be sure that you adjust your low-intensity exercise based on your current fitness level,” he adds.
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Foam roll.
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Listen to your body.
Always listen to your body!
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Being mindful of your body’s cues is key to developing a well-rounded approach to fitness, Fernandez notes.
Implement stress-management techniques.
Researchshows that being stressed can increase cortisol.
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That means being chronically stressed causes your cortisol levels to always be elevated.
Do a cool-down.
Rather than running from your workout straight to another commitment, Capritto recommends performing a five to 10-minute cool-down.
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Cut back on alcohol.
“Numerous studies confirm thenegative effects of alcoholon health, fitness, and athletic performance,” she explains.
Try compression therapy.
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Another tip from Capritto?
Some research also suggests that compression therapy can reduce post-workout muscle soreness when worn immediately after exercise.
Evidence is far from conclusive but is promising.”
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