Recover from an intense workout: Most athletes seem to have struggled with aches in the joints, soreness and fatigue to a high level. There are multiple stressors in life which only add to the burden and the performance in the gym can be affected due to this. There are different ways which can help you in the recovery. Listed below are some techniques to follow for that ‘fast’ recovery from tiring and hard workouts.
- Enough of Sleep:
Sleep is not given its due importance and most of the time compromised on. You need to be aware that sleep is extremely effective in helping you recover at a fast pace. You need to keep a check on the Circadian rhythm by setting a structured time for sleep. This can be helpful in forming a daily pattern for sleep and also the hormones. You can add some supplements like melatonin and ZMA for a short span of time if you feel that your efforts for the fixed pattern of sleeping are not helping.
It is important that for the required recovery you need to sleep for a period of 6 to 8 hours without waking up to an alarm.
- The Required nutrition:
For sustaining the progress of training and recovery it is essential to ensure the intake of necessary macronutrients, calories and RDA. Protein tends to be most important after the intake of the daily requirement of calories has been decided on. This helps the body to adapt to changes easily. You can decide on supplements like vitamins, whey proteins and mineral if you feel the essential requirement is not being met. You can also increase calories for a short period for anyone in the phase of fat-loss.
The protein intake which works best is 2 to 2.5 grams for every kg of the body weight.
- Recovery Days:
In between the hard sessions it is advisable to add training sessions which are less in intensity or even light workouts. This can be helpful in reducing soreness by an improved flow of blood to the muscle group targeted and alleviate the fatigue. There is a choice between doing simple cardio at an easy pace on these recovery days.
- Mobilization of Soft Tissue:
For release of fascia build-up you can use methods like sports massages or foam rolling. This also helps in mood elevation, decrease the feeling of fatigue, and reduce the soreness of the muscles and more.
- Mindfulness and Meditation:
There is additional fatigue depending on the reaction to external stressors. This tends to increase the heart rate. Handling situations well by being calm is the key to relaxation and can offer maximum benefits. Regular meditating can be considered as an ‘essential’. . You can take the help of professionals if you are not too sure how to go about this.
- Training Planned:
Plan on training after seeking help from your coach.. Most beginners tend to work out to the extreme and this can either injure them or leave them feeling excessive fatigued.
