Recovery is vital to continuous improvement and injury prevention. But for most of us, we tend to overlook this critical aspect of our training.
Recovery is just as important as the workout itself. Without proper rest, your body doesn’t have time to repair itself following a tough workout. Poor recovery can lead to a decrease in motivation, overtraining, injury, or even burnout.
Here are a few different ways to make sure you’re getting in quality recovery. Which of these recovery methods do you use? What can you start incorporating today?
1. Foam Rolling
A foam roller can improve your mobility. More mobility translates to greater efficiency in your movements and a reduced risk of injury. Over time, small knots and adhesions can form in your muscles. Foam rolling targets these little knots. The goal is to roll out your major muscle groups gently. Foam rolling can be uncomfortable, but it should never be painful.
Stretching and foam rolling complement each other very well. Where foam rolling can improve your mobility, stretching can increase your flexibility. The best time to stretch is when your muscles are warm. So, post-workout is a great time to stretch as your body cools down and begins to recover.
3. Epsom Salts
Epsom salts contain magnesium which is known to be an essential mineral in muscle recovery. A warm Epsom bath is relaxing, and it can potentially decrease swelling, relieve stress, improve circulation, and even improve mood. The research isn’t yet clear on the specific effects of an Epsom salt bath. However, soaking in a warm tub is relaxing, which will have a positive recovery effect.
4. Adequate Sleep
When you fall asleep, your body starts working hard to prepare itself. If you’re getting less than six hours of sleep, then you’re missing out on prime recovery time. Aim to get seven to eight hours of sleep each night.
5. Off Days
It’s counterintuitive, but for your body to reap all the benefits of your weekly workouts, then you must take rest days. Not only does a day off give your body a physical break, but you’re also getting a much needed mental break as well.
If you’re interested in learning more about how Kinetix in Rochester can help you achieve your fitness goals, contact us today.