8 Natural Ways to Speed Recovery after Exercise
Perhaps you’ve been training for a marathon or just starting exercising at the gym. While jogging, 10 sets of push-ups, and 50 squats gave you a great workout, chances are you definitely felt the soreness the next morning. If this is a frequent thing for you, you might want to avoid taking a large amount of ibuprofen and look to several ways to speed up recovery naturally. Here are 8 natural ways to speed recovery after exercise:
1. Drink Juice
Studies show that drinking 12 ounces of juices like cherry, watermelon, pickle, beetroot and capuacu juice can reduce pain more effectively after a workout. Cupuacu is used to relieve pain, fight aging, boost energy, strengthen immunity and elevate mental clarity. Cherry Juice is rich in antioxidants and reduces oxidative stress that causes damage to cellular proteins. Pickle juice is also known to reduce cramps while preventing signs of dehydration.
Beetroot juice is known to increase blood flow while improving cardiovascular endurance for a faster recovery. As watermelon juice simply aids in aches and pains due to its L-citrulline, amino acid.
2. Eat the Right Foods
What you eat after your workout is just important as your breakfast. During the recovery stage of a work out, your body goes through a range of processes which requires you to replenish your muscles, consume protein for muscle repair, restore electrolytes and fluid due to sweat loss, and support the immune system for a quick recovery.
One of the best healthy lifestyle tips on this list is to eat foods like turmeric, ginger, tart cherries, blueberries and dark-colored fruits as they reduce the delayed onset muscle soreness (DOMS) and helps your body recover faster. Just be sure to avoid drinking dairy products as studies have shown that the proteins contained in milk inhibit the body’s antioxidant activity. If you drink whey protein, wait at least an hour to eat your berries.
Leafy greens and high-glycemic fruits help to improve estrogen metabolism and replenish glycogen instantly. Omega-3 fatty foods such as salmon, cod and other fish reduce inflammation and supports protein synthesis.
3. Get a Massage
As compared to other treatments for sore muscles, massages not only make you feel better, but also speed up muscle recovery. When compared to anti-inflammatory medications and ice baths. Studies show that massages don’t decrease lactic acid in muscles. Massage therapy is proven to reduce inflammation and promote new mitochondria growth in muscle cells to speed up recovery.
4. Do a Foam Roll
Using a foam roller will help reduce any muscle tension that you might feel post-workout. If you feel tightness or pain after a long workout, you can use a long semi-soft foam roller to give your muscles a soothing massage. This technique works to break up knotting in your fascia and scar tissue. When not properly treated, sore muscles can lead to joint pain and nagging aches.
5. Drink Caffeine
During a small study, 9 healthy males were given a caffeine drink or a placebo an hour before doing bicep curls. Under observation, the group that was given caffeine showed a significant reducing in soreness when compared to the group that took a placebo.
6. Hit the Sauna
Saunas provide a large variety of beneficial effects after an intense workout. As Saunas induce perspiration, it helps to eliminate toxins from the body. Saunas also raise the body temperature and increase circulation to help the body fight muscle aches and pains. A study in 2015 suggested that hitting the sauna after a workout might help diminish DOMS.
Additionally, saunas help the body prepare for hot weather by exposing humid head that is produced by a sauna. Just be sure to replenish fluids and allow your body to adjust for increased benefits.
7. Isometrics on Rest Day
During your rest days, substitute your high-intensity exercises with Isometrics. This exercise is a controlled, gentle motion of stretching and moves for building strength. Holding certain positions with a given period of time will allow nutrients and blood to rebuild your body for the next intense training session.
8. Try a Whole Body Vibration
A recent study suggests that those who use whole body vibrations during a warm-up have been revealed to reducing symptoms of DOMS. Vibrational therapy is found to reduce muscle damage. Whole body vibration is available at many health clubs and can also be purchased for home use.
Follow these tips for natural recovery so that you can reach your health and fitness goals. Whether you love running, body building, yoga, and outdoor sports, knowing how to recover will keep your body in great shape.
References:
https://www.glozine.com/lifestyle/health
https://burstofhappyness.in/blog/awareness/should-you-drink-a-cup-of-cof...
