Speed Muscle Recovery With These Basic Foundations

Achieving muscle recovery is not just about eating the right foods and taking the right supplements. It’s also about how you move your body. There are a few basic foundations that you need to follow in order to speed up your muscle recovery:

  • Use proper form while lifting weights
  • Get enough protein
  • Sleep at least 8 hours a night
  • Stretch after working out

The Best Recovery Exercises

muscle recovery

This symptom can occur when starting a new workout routine or even if you have been pushing your body more than before.It can be hard to stick to a full session or two if you’ve already worked out. It may also make it more difficult for you to go back for your next planned session, get some distance from the last one, and stay on track with your routine.

While soreness is not the only indicator of a great workout (other factors such as endurance can have similar effects), it’s something you’ll inevitably find when you’re active.

And if you want results, one workout won’t do. That means you need a way to recover quickly so that soreness doesn’t stop you from your next workout.

The Two Foundations of Recovery

Recovery from muscle fatigue can be difficult to avoid, but there are plenty of steps you can take to make it less likely that you’ll get injured or experience pain.

But before we go into some of the best recovery routines you can do before or after a workout—or even on your off days—it’s important to remember two of the most effective techniques: sleep and walking.

You need to sleep, but if you work out a lot, you also need to get a good night’s rest.

Walking, even if it doesn’t feel like much, is an excellent way to move around and increase blood flow. This helps your joints and muscles to feel better. When in doubt, low-intensity movement is always a great way to reduce soreness.

Best for Weight Lifting Recovery (The Mobility Tonic)

muscle recovery

Certain muscles in your body tend to tighten when they get tired. Physician Vladimir Jana, MD, classified these tissues—which include your upper trapezius, pectorals, biceps, and hamstrings—as “tonic.”

If you’re feeling a lot of aches and pains, don’t worry; if you’re active, it’s likely that the culprit is something like your lower back.

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John, a respected strength coach, and author, has provided a detailed workout that is tailored to tight spots. The workout combines light weightlifting with static stretching.

The general pattern is to perform the following:

  1. 25 kettlebell swings (or a dumbbell in a pinch).
  2. A single goblet squat, where you hold the weight at the bottom, could help give your legs muscles a good stretch.
  3. 10 high-knee marches in place. 
  4. After the march, you should hold a static stretch for ten seconds.

Then you do the entire circuit again until you’ve finished it 10 times total. 

Finish with a stretch and take note of any lingering discomfort. Celebrate by knocking out 250 reps on the kettlebell swings. These few small tweaks will help you work better and feel better. Celebrate the results by working your way up to 10 pull-ups or 100 air squats!

The Best Relaxing Recovery Workout

muscle recovery

When most people think of yoga, they may picture lithe, bendy men and women contorting themselves into seemingly impossible positions. But restorative yoga might never require you to get off the floor.

Restorative poses can be very gentle, optimizing long rest periods to allow your muscles and joints to relax. Props make these moves more comfortable.

You might not need to do a major workout in order to de-stress. For example, just try the “legs up the wall” exercise for 5 minutes and notice how you feel before and after.

Sage Rountree, author of The Athlete’s Guide to Recovery, suggests that hard-chargers need to take time for their bodies and minds in order to avoid overworking themselves. “Relaxing before you work out is an important psychological and physical health tool,” he says.

Alison Rountree, a yoga therapist, and instructor recommends these postures for long-held Savasana. They complement any workout by paying attention to your body and breath, getting the relaxation response going, or just jumpstarting your recovery.

A Better Way to Foam Roam

Recent years have seen an uptake in foam rolling among the general public—setting a good precedent. However, as with most things in fitness, the more people do something incorrectly, the quicker this becomes the norm for them.

One potential example, as Dean Somerset, a certified exercise physiologist, and author, points out, is how many people are rolling back-and-forth against the roller too quickly to get any benefit.

The best way to foam roll is to take it one section at a time and to go even slower when applied to sore parts of the body.

Some people make the mistake of using a really heavy roller, which has been growing in popularity lately.

The issue with them is that, unless you’re conditioned to foam rolling, the additional pressure they inflict causes your muscles to tense up, which is pretty much the opposite of what you’re trying to do when you foam roll. 

How to Increase Muscle Recovery

muscle recovery

Muscles need to be taken care of. They are essential for any athlete and people who are active. If they are not taken care of, they could potentially become injured. The human body is constantly breaking down muscle fibers and then repairing them to maintain strength and health. Supplementing with a good protein powder will help restore the lost muscle faster and prevent any further muscle deterioration.

Protein can also be taken in a number of other ways such as; eating eggs, milk, and protein shakes. Protein is a valuable asset that can be used to build muscle. Protein is found in various foods such as fish, meat, and poultry. Men should consume at least one gram of protein per pound of body weight each day while women should consume 0.8 grams per pound of body weight each day to have optimal results.

Many people believe that protein is necessary for the diet because it helps build and repair muscle tissue. Fatima should consume at least 33% of her total daily energy intake as fat, while women should consume 25%. A high-fat diet is believed to help increase weight loss, enhance satiety, and improve blood cholesterol levels. However, fat generally has more calories than protein or carbohydrate.