Many people believe that the key to staying in top shape is training hard. Consistent training is important, but if you don't listen to your body and give yourself a chance to recover between workouts, then your performance and results will suffer. Nowadays, the very popular massage gun can help your body recover quickly. So, besides using a muscle massager gun, what are some other ways to restore your body?
1.Get Enough Sleep
One of the simplest but most effective muscle recovery techniques is simply to get a good night's sleep. Contrary to popular belief, you can't "catch up" on sleep. Your body just can't work that way. You need 7-8 hours of sleep every night. We recommend making sleep part of your exercise routine and scheduling it like a training session.
Drinking water during and after your workout helps rid your body of waste products and prevents dehydration. Dehydrated muscles are more likely to be injured and often can result in painful cramps and spasms.
3.Balance Your Diet
After workout, you should be consuming a meal with around 20 to 30 percent of your total carbohydrate intake. Our bodies are ready to absorb carbohydrates.
In addition to having lots of carbohydrates, you also need protein. Protein is the foundation of muscle tissue, and you'll need a lot of it when you're recovering from exercise.
Eating a balanced diet will help your body recover the nutrients it needs from training. If you lack even one macronutrient in your diet, it can hinder your ability to recover.
4.Stretch Every Day
One of the best muscle recovery ways that you can follow every time, which was also help prevent future injuries, is stretching. As you exercise your muscles tighten up. Stretching helps you relax muscle tension and decrease soreness the next day.
5.Wear Compression Clothing
You can wear compressed clothes while exercising to prevent bruises and rashes. These well-fitting garments reduce the pain of muscle stiffness and soreness and can help reduce the time it takes for muscles to repair themselves.
After a tough workout, training or game, many athletes jump in ice baths. Cold water helps to reduce muscle inflammation and soreness and allows for recovery to happen much faster. Fill your bathtub up with cold water and dump in some ice cubes. Submerge your body in the cold water for 10 minutes. Repeat this as needed.
Foam rolling has many benefits: less muscle adhesion is broken, resulting in muscle imbalance. Improves your flexibility, improves joint function, and keeps you from injury. I recommend foam rolling before and after workout. Exercising before a workout can help you improve muscle function. Rolling foam after a workout can help flush out toxins and lactic acid from your muscles.
It's best to roll at least 15 minutes a day. Doing so will help prevent injuries and get you back in the gym for years to come.
Your efforts in the gym don’t mean jack if you don’t let your body recover. Yes, that one hour you spend pumping iron is necessary to build muscle, but the other 23 are just as essential, if not more so. What you eat, the amount of sleep you get, and how you treat your body all play a major role in how effectively your muscle tissue repairs itself.