It is beneficial to regularly engage in any form of physical work out to stay fit and healthy. When working out, your muscles are under stress, and its tissues may be torn. If your workout involves strenuous sets such as heavy lifting or a long run, you are likely to experience muscle pain for about 24 to 48 hours.
However, it is not permanent since your body can rebuild itself if you take a break between workout sessions for restoring your body. During this period your body will repair the torn tissues, regain energy and you will no longer feel muscle pain. It is critical you take this break for restoring your body so it will be ready for the next session as well as avoiding further tearing your tissues.
Here are four tips that are useful for restoring your body after exercising:
1) Get Enough And Quality Sleep
The human body can take care of itself if you give it time for your muscle tissues to heal and grow. When you exercise, your muscles break down for them to get stronger.
Sleeping will allow the repair and restoration process to happen naturally. When you fall asleep, your body will use absorbed nutrients for protein synthesis a process with facilitates growth. Furthermore, during sleep, your body produces growth hormones that are responsible for tissue repair and growth. Although after working out, you may have difficulty falling and staying asleep.
That is why you need to have the best room temperature, lighting, bed, and mattress. You can improve your sleep if you have a hybrid mattress that offers comfort due to its soft surface memory foam and its spring support, ideal for quality sleep meant to help with restoring your body.
2) Hydrate After The Workout
Exercising causes loss of fluids through sweating. You end up being dehydrated whether you like it or not. In this state, it is harder for your muscles to repair since fluids are needed for protein synthesis. Also, dehydration causes fatigue since your blood volume is reduced and your heart will have to pump blood harder for circulation to occur.
You need to remember that drinking water is critical to your overall health! Drink filtered water, spring water, bottled water, or even electrolyte-infused water before, during, and after every workout. You can even eat watermelon that is 92% water after exercising to help with restoring your body. Avoid drinking alcohol or coffee since they promote dehydration.
3) Consume Healthy Recovery Foods
Working out depletes your energy (glucose) therefore you will need to refuel by eating a healthy diet that will aid in restoring your body. These foods will also make you stronger and you ready for the next session or competition. Ensure you are eating a meal mostly comprised of carbohydrate and protein. It is essential to avoid consuming too much protein since they slow rehydration and energy replenishment. Ideally, you should eat immediately after ending your workout session to help in restoring your body.
4) Stretch After The Workout
Your body experiences stiffness and pain if you fail to stretch after a workout. Therefore, you should not only stretch before working out but also after. Stretching will enable your body to reset back to its natural position by aligning your joints. It also rebuilds and strengthens your tissues, improves blood flow and reduces muscle pain. The best part is it does not need a lot of energy, just arm swings and toe touches will do and goes a long way to help in restoring
We hope these tips help you be the best version of yourself in 2019!