Finding the time to get your daily workout in can be a real challenge. So often we are so pressed for time that we neglect the recovery process. We spend very little time stretching after the workout, if we even stretch at all and call that our recovery. Most people don’t understand the reasons for recovery and hold very little value in it. The recovery process is just as important as your workouts and should not be neglected. By spending at least 10-30 minutes a day restoring your body, you will see dramatic improvements in your workouts and find the transformations you are looking for.
Benefits of Recovery
Taking the time to stretch and recover from a workout has many benefits. Some you will notice immediately and others you are completely unaware of but your body very much appreciates them. Below you will find a short list of some of the most common benefits.
Reducing lactic acid buildup in muscles
Lactic acid, or lactate, is a chemical byproduct of anaerobic respiration. This is the process by which cells produce energy without oxygen. Most of the time, our body burns energy aerobically, in the presence of oxygen. Part of that energy comes from sugar, which our muscle cells break down in a series of chemical reactions called glycolysis. During a vigorous workout your body switches to anaerobic respiration to supply you with more energy to keep you moving. This is a very effective strategy to give you the strength and power to complete your workout. However, in doing so lactic acid is created and is released into the bloodstream. Some of the side effects of having a lactic acid buildup are…
- a burning feeling in your muscles
- muscle cramps
- nausea or issues with your digestive system
- general weakness
- exhaustion or fatigue
Keeping muscles flexible
Flexibility is the range of motion in a joint or group of joints or the ability to move joints effectively through a complete range of motion. Keeping your muscles flexible is very important to your quality of life. Some of the benefits of flexibility are…
- Fewer Injuries
- Less pain
- Improved posture and balance
- Greater strength
- Better performance
Reducing soreness
A challenging workout can do wonders for your body. However, if it leaves you so sore that for the next three days you do nothing, than the benefits have been lost. The goal of a workout program should be to build your body so that it is able to produce better results, not to torture it. I strongly disagree with the notion of “no pain, no gain.” Why would we want to cause ourselves pain when it is not necessary. A workout program that leaves you sore and in pain all of the time will greatly hinder your motivation to keep exercising. Wouldn’t you rather feel strong and powerful after your workout than sore and weak? Taking the time to recover and complete recovery activities will greatly reduce the amount of soreness you feel after your workout, leaving you excited and ready for your next workout.
Ways to Recover and Restore your Body
Along with taking the time to stretch, there are many different ways you can recover and restore your body to produce the best results. I recommend that you find time to stretch every day. But by also adding some of these other techniques to your weekly schedule you are able to produce better results and get the transformation you are looking for.
Stretching
Most people are familiar with some simple stretches that can be completed after a workout. However, many people only stretch the muscles that they think they used during the workout. For example, after completing a run you often see runners stretching their hamstrings or quadriceps. The rest of the body is often neglected or forgotten. I recommend that you stretch EVERY major muscle group in your body EVERY day. You may not have even realized that during your run your shoulders were contracted the entire time until later in the day when you have shoulder or neck soreness show up that you can’t explain. By completing a total body stretch at the end of your workout you connect with your entire body and give it the care it deserves.
Yoga
Yoga is a great way to ensure that you are stretching every major muscle group and to learn some new ways to stretch. I recommend that you add at least 1-2 yoga sessions to your weekly routine. Yoga provides you with the opportunity to really connect with your body and hear what it is telling you. It has been shown that yoga can improve your performance in any sport or activity you are participating in. Most professional athletes have added yoga to their routines to produce better results so why shouldn’t you?
Self Myofascial Release
Self myofascial release (SMR) or foam rolling is a form of tool-assisted, self-massage that is used to help with muscle and joint pain. During SMR you self-massage your muscles with a foam roller, a firm massage ball or a massage stick/roll to help relieve certain areas of pain. This activity can be completed prior to your workout to loosen your muscles and prepare them for the work you are about to do. The technique is fairly simple, however there are some areas on your body that rolling is not advised so I recommend that you research it first or take a class to develop this practice.
Heat Therapy
Spending some time in a hot-tub or steam room can do wonders to restore your body. They provide heat to the body for relaxation and therapeutic purposes. There are many benefit to taking advantage of these resources if you are able. Some of the benefits are…
- alleviating muscle soreness and body pains
- improving circulation
- improving the quality of your skin
- loosening stiff joints
- reducing stress
- improving your sinuses
- providing you with a feeling of well-being
Massage
I encourage you to add massage therapy to your routine if you are able. Many people view massages as a luxury that they enjoy on special occasions or splurge on during their vacation. However, massage therapy should be used much more regularly to provide you with the many benefits that you may have been unaware of. There are many different types of massage ranging from Swedish massage (the most common type), to massages that have a more targeted and specific purpose, like a sports massage, which is aimed at helping athletes recover. Massages are typically 60-90 minutes long but studies have shown that even 30 minute massages can produce many of the same benefits. If cost is an issue you can give yourself a massage or elicit a partner to assist you. However, massage therapist are well trained and educated to give the best results. So I recommend that you set aside a portion of your budget if you can to regularly receive massage treatments.
