It’s important to workout and keep your body in shape, but when working out, it is also important not to forget the recovery portion. Recovery is the most neglected element of a workout. It takes 48 hours to repair microtrauma (tiny tears in the muscles) and if you don’t recover now, your muscles will pay for it later.
Recovery is important because it helps to re-establish intramuscular blood flow and muscle membrane potential. Recovery also gives the body time to adapt to the strain of exercise. Recovery is most crucial after you push your body with strength training using heavy weights, when regularly participating in competitions, when you’re experiencing high levels of fatigue and damage, if the individual has high risk of injury, and when you do an intensive/extensive workout.
With every workout that you perform the days of recovery will vary. For example; if you’re a cyclist who raced for an hour, it’ll take around 2 days for recovery. If you participated in a triathlon, it’ll take anywhere from 2-4 days and if you ran a race for an hour, it could take anywhere from 4-6 days to recover. There are many factors that will determine your recovery time as well. Recovery time increases as individuals age and more perceived muscle soreness and greater fatigue are reported in veteran athletes. Of your body’s muscle mass, 30% is lost between the ages of 50-70. Not to mention, diet has a lot to do with your recovery process as well. Increased protein intake for endurance athletes decreases recovery time.
The best ways to help your body to recover is cooling down, drinking chocolate milk, stretching, taking a hot/cold shower, and taking a nap. It is also important to be proactive before you start working out to help your body in the recovery process. Before you start your physical activity, be sure to do warm ups, stretch, and be sure to eat right. Foods to enjoy before the workout include foods such as bananas, oats, whole grain bread, and fruit smoothies. Also, invest in a good pair of compression socks. Protect your body, workout and be sure to not forget the important recovery element.
Check out the infographic below presented by Discount Surgical to learn more about the important of recovery after a workout.
Compression Socks by Discount Surgical Stockings.