No matter if your workout happens at the gym, while riding your bicycle, running on the road or at the padel court, recovering afterwards is a necessary part of the workout itself. Proper recovery can enhance your performance, reduce the risk of injury, and ensure that you’re ready for your next workout.
“Getting your body into shape, is not only about exercising and getting your heart rate up, but about everything that comes afterwards as well. Your body needs some TLC after pushing it to its limits,” comments Selvan Naicker, Brand Manager for JointEze®.
There are many different ways to recover after working out, and it is about finding what works for you and your body. Naicker explains that recovery does not only include cooling down and stretching, although that is only part of the process, it is also about how you care for your body and give it what it needs to perform repeatedly. What many exercise enthusiasts don’t always understand and remember, is how important hydration and nutrition are when getting your body prepared for a workout.
Hydration is crucial before, during, and after a workout. Exercise causes you to lose fluids through sweat, and replenishing these fluids is vital for maintaining bodily functions. Drink water immediately after your workout and continue to hydrate throughout the day.
Post-workout nutrition plays a significant role in muscle recovery and replenishing energy stores. Aim to consume a balanced meal or snack within 30-60 minutes after exercising. A balanced diet includes protein to help repair and build muscles tissue, carbohydrates that replenishes glycogen stores that have been depleted during your workout, and healthy fats that can aid in overall recovery and reduced inflammation.
Using a pre- and post-work out supplement focussed specifically on your recovery after hitting the gym, gives you the upper hand in body recovery. JointEze®’s Workout Recovery Powder assists with exercise recovery, cramp prevention while reducing fatigue, giving an energy boost and replenishing electrolytes lost while working out.
After a workout it is important to listen to your body and how it feels. Signs of overtraining include prolonged muscle soreness, fatigue, and decreased performance. If you experience these symptoms, it might be time to take a break or reduce the intensity of your workouts.
“While training, there are many elements that you can include in your recovery process to help with your body’s recovery,” comments Naicker. “Hydration, nutrition and supplements are long-term essentials that have to be carried out for the duration of your training days, however, there are everyday techniques that can be completed to help with your body’s recovery.”:
After your workout, spend 5-10 minutes doing light aerobic activity and stretching. This helps to gradually lower your heart rate and prevent muscle stiffness. Stretching can improve flexibility and reduce the risk of injury by promoting blood flow to the muscles.
Rest is one of the most critical components of recovery. Your body needs time to repair and grow stronger. Ensure that you get adequate sleep, as this is when the body performs most of its repair work. Aim for 7-9 hours of quality sleep per night.
Foam rolling can help alleviate muscle tightness, soreness, and inflammation, and increase your range of motion. Spend a few minutes rolling out major muscle groups post-workout. Professional massages can also be beneficial for recovery, helping to release muscle tension and improve circulation.
Incorporate active recovery days into your workout routine. This can include light activities like walking, yoga, or swimming, which help promote blood flow to the muscles without the intensity of a full workout. Active recovery aids in reducing muscle soreness and stiffness.
Various tools can aid in recovery, such as compression garments, ice baths, and heat therapy. Compression garments can help reduce muscle swelling and fatigue. Ice baths and cold showers can reduce inflammation and soreness, while heat therapy can relax muscles and improve circulation.
Mental recovery is just as important as physical recovery. Stress can hinder your body's ability to recover. Practices like meditation, deep breathing exercises, and spending time doing activities you enjoy can help keep stress levels low and promote overall well-being.
Making recovery a regular and consistent part of your fitness routine can enhance your performance, prevent injuries, and help you achieve your fitness goals more effectively. Effective recovery after working out does not only include doing only one thing but involves a holistic approach including everything about your body’s care. By taking care of your body both inside and out, you’ll be able to maximise the benefits of your workouts and maintain a healthy, active lifestyle.
S0 JOINTEZE® WORKOUT RECOVERY POWDER. Per 4,74 g: Potassium 320 mg; Calcium 235,30 mg; Magnesium 112,5 mg; Vitamin C 200,5 mg, Zinc 3 mg; Vitamin D3 400 IU; Opti-MSM 1500 mg. D.34.12 Complementary Medicine: Health Supplement - Multiple Substance Formulation. This unregistered medicine has not been evaluated by the SAHPRA for its quality, safety or intended use. Nativa (Pty) Ltd. www.nativa.co.za. 260 Cradock Avenue, Lyttelton, Centurion, 0157, Gauteng, South Africa. Customer Care Tel Number: +27 860 628 482. Customer Care e-mail: health@nativa.co.za.
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