RECOVERY GUIDELINES
Exercise causes stress on the body. When you work out, you’re causing microscopic damage to the cells in your muscles. Sounds bad, right? Actually, these damages can do your body a lot of good. They lead to muscle growth, fat loss, reduced inflammation, better cardiovascular health, and overall healthier bodies. But you need to give your body time for those changes to happen before you stress it out again. Once the muscles do recover, they become slightly fitter than they were before. Then, the next time you perform the same workout, you won’t suffer as much damage. Repeated again and again, this process of stress and recovery is what results in improved health and fitness.
In the hours and days following movements that our bodies aren't used to, we experience DOMS; or Delayed onset muscle soreness. Most people experience the effects of DOMS 1-3 days after exercise.
Here are a variety of strategies to help your muscles heal and to help decrease feelings of DOMS.
Passive recovery
Passive Recovery is a complete break from exercise and movement -think lying on the couch and kicking up your feet. How much passive recovery your body needs depends on your current fitness level, how intense your workouts are, and if you deal with any health issues - those of us with chronic health problems generally need to rest longer).
Myofascial Release
Sometimes called soft tissue therapy, this includes massage and foam rolling, either on your own or through a professional. Massage helps by alleviating pain, relieving tight muscles and increasing flexibility.
I personally use this amazing massage gun from Amazon!
SLEEP RECOVERY
During sleep, the body produces the majority of its growth factors and hormones that aid in daily muscle repair and recovery. Getting the recommended seven to nine hours of sleep per night allows those growth factors to do their work.
ACtive recovery
Active recovery means low-intensity, low-impact movement that promotes blood flow and tissue repair without further stressing the body. Move your body in other ways – go for a walk or a light bike ride, do yoga, or stretch. Anything you can do without feeling winded or tiring out your muscles.
nutritional recovery
The foods you eat provide your body with the building blocks needed to repair muscles and promote recovery. Whole-foods rich in antioxidants, whole carbohydrates, and lean protein can help trigger the right changes in your body between workouts, so your system is in better shape when it comes time for the next workout.