How to Improve your Recovery After a Workout
How to Improve Your Recovery After a Workout
Are you feeling sore and tired? Maybe you aren’t sleeping well? Do you feel like you’re doing everything right, but you are just not seeing progress from your workouts? These are all signs that it is time to focus on your recovery.
Recovery is the secret ingredient to enhancing your performance. It will not only help you feel better, but will help you get the results you want from your workouts. At Happi Studios, we want to help you build a sustainable fitness routine and maintain an positive relationship with your movement practice. To do that, you need rest and recovery as part of your routine.
In this guide, we will share the signs that indicate your body might be craving more rest and our strategies that can supercharge your recovery.
Why is recovery so important?
Recovery is a crucial process that allows your body to repair, restore, and prepare for future challenges. It involves intricate physiological mechanisms that contribute to your overall well-being and performance. To maintain your healthy relationship with exercise and avoid burn out, recovery should be prioritised and scheduled in, just like you do with your workouts.
What are the signs of poor recovery?
Most of us live a very fast-paced, “go-go-go” lifestyle. There is a common misconception that if we aren’t exercising every day, we won’t see the results we want. We are often left feeling guilty if we try and slow down. Maybe you have that little negative voice in your head saying that you are “lazy” or “not doing enough” if you aren’t constantly pushing, even when you are running on empty.
However, the ‘just push through it’ attitude can actually do your body more harm than good. If you don’t give yourself enough time to recover, you can experience something called ‘overtraining syndrome’. This is a fancy way of saying that your training load exceeds your body’s ability to recover.
Overtraining exists on a spectrum. On the mild end, overtraining might present as a plateau in your progress, low mood or persistent fatigue. In severe cases, symptoms can include hormonal imbalances, increased injury risk, and immune system suppression. If you think you could be experiencing overtraining syndrome, please consult with a medical professional for treatment.
How to improve your recovery?
Recovery is the foundation upon which every health and fitness journey is built. Here are some of our essential recovery strategies:
Have a rest day.
Resting is often easier said than done. When we are so used to constantly rushing around, slowing down can actually be quite uncomfortable. If you struggle to take time for yourself, try planning a few ‘active recovery’ activities on your rest day. These might include a restorative yoga class, a walk with a friend, or booking in for a massage.
Prioritise your sleep.
A good night’s sleep is so important for recovery and overall health. Sleeping promotes recovery by giving the muscles time to recover between workouts, as well as contributing to healthy hormone regulation and improving mood. As you fall into the deeper stages of sleep, your muscles will have an increase in blood flow, facilitating muscle repair and cell regeneration.
Eat nourishing foods.
Nutrition is a key ingredient (pun intended) to successful workout recovery. It is important to eat meals pre & post workout that incorporate healthy fats, complex carbohydrates, and protein. This sustains your energy, balances hormones and aids muscle repair. Don’t forget to get your micronutrients in the form of fresh fruits and leafy greens!
Stay hydrated.
Hydrating after workouts is an essential part of refuelling and recovering from exercise. When dehydrated, your mind and body cannot function at their best. Drinking enough water will help to maintain your concentration and performance, increase your endurance, and prevent excessive elevations in heart rate and body temperature.
Stretching & Foam Rolling
Make gentle stretching or foam rolling a part of your recovery routine. At the end of all Happi Studios Reformer and Ride classes, we always offer a chance to stretch and we have foam rollers at the studio that you are always welcome to use. Or, if you are feeling particularly sore, a massage can feel incredible, promote deep relaxation and overall recovery.
Hot & Cold Therapy
Another fave of ours for recovery is saunas and cold water therapy. These therapies can offer a range of benefits for physical recovery, pain management, and overall well-being. We love to a quick dip in the ocean on a cold morning – it is a shock to the system but you feel amazing afterwards. Then, to warm back up try an infrared sauna with our partners at White Sage.
Supplement with Magnesium
Consider using a magnesium supplement or a magnesium spray for muscle relaxation and recovery. Magnesium is a natural anti-inflammatory, which means it helps to reduce inflammation and swelling. This makes it a great option for muscle recovery and relieving tired, stiff, and sore muscles. Epsom salt baths are another way to benefit from magnesium!
Plan Your Recovery Routine
Planning is a crucial aspect of building any new routine or habit. Start by making some time to consider your recovery. Is there any particular area that you are struggling with? Maybe you aren’t getting enough sleep, or you don’t drink enough water throughout the day. Once you know what you want to focus on, choose one to be your main focus. Come up with some simple strategies to incorporate it into your routine. For some great tips on building new habits, we always recommend Atomic Habits by James Clear.
Our final thoughts on recovery…
We’ve all been in that place where we think “I can’t slow down and rest – I will never see results!” when in fact, the opposite is true. Recovery plays an essential role in your performance, helping you see the results you’re looking for and feel your best inside and out. So, remember that recovery is not ‘lazy’ at all - it is a necessity!
Start your feel-good movement routine today!
Happi Studios offers Ride and Reformer Pilates classes in Hobart CBD. We want to help you to achieve your fitness goals and feel your best mentally and physically. Book in for a class today and start your feel-good movement routine.
Want to know more? Our FAQs give you all the information you might want to know about our studio facilities, classes and pricing. Or, if you have a specific question for us, please don’t hesitate to get in touch.
