Workout Muscle Recovery
Exercise is a vital part of healthy living. Medical research points to exercise as a key to a longer healthier life. A workout that includes getting the heart rate up is known to be effective in reducing overall blood pressure, type 2 diabetes, heart disease, many types of cancer, depression, and anxiety according to the US CDC.
The recent emphasis on working out and a regular routine of exercise puts the focus on regular workouts buts lags when it comes to the need for muscle recovery. The old adage “no pain, no gain” is used to describe the “burn” that occurs in muscles during workouts. Although the “burn” is thought by most to be the result of a good workout, it is a sign that the muscles need recovery.
A Routine of Recovery
Those who are intent on sticking to an exercise routine, beginners and longtime advocates are sometimes guilty of not being as diligent when it comes to muscle recovery. Stretching exercises have been proven to keep the body flexible after exercise. These include bending, squatting, and stretching when the muscles are still warm from the workout. Athletes and workout aficionados know from experience that post-workout stretching prevents the muscles from locking up.
A muscle routine of recovery should include:
- Cooling Down – Stretching after a workout begins the cool-down period. The stretching period while the muscles are warm should include concentrated breathing. Together with stretching and breathing enhances blood flow. The combination of stretching and concentrated breathing supplies oxygen and blood flow to tired muscles which begins the repair and recovery process.
- Hydrating – Replenishing the water supply after perspiration is essential. Along with regulating the body temperature, it lubricates the joints. This will prevent spasms and aches in the muscles and connecting ligaments and joints.
- Hydrotherapy – Athletes reach for ice packs after grueling competitions. This is not necessary for routine workouts. That does not mean that the benefits of a cold shower or dip in the pool or tub should be discounted. The cold water or ice pack serves to reduce inflammation and increase blood flow on the road to muscle recovery.
- Sleep and Rest – Regularly scheduled rest days. The idea that every day must be an exercise day might be doing more harm than good. Muscles need time to rest, repair and recover. The day off of exercising may be the perfect day to schedule a sauna. The sauna increases blood flow to the muscles on rest days. The increased blood flow means more oxygen to facilitate the repair of the muscles. The Fit Bodywrap sauna, now available at spas provides the body with a passive cardiovascular workout along with essential muscle repair. The infrared Fit Bodywrap treatments can speed muscle recovery by lowering lactic acid levels, an essential to muscle recovery.
Healthy Diets for Muscle Recovery
Exercise without a proper diet is futile. The body and especially the muscles being worked need proper hydration, nutrients vitamins and proteins. These are best supplied by the diet. Foods that aid muscle recovery are the same as those found in a healthy diet.
A workout routine should always include time for muscle recovery. Working out without recovery time may lead to injuries that will interfere with workout goals.