Maximize Your Workout with Recovery
Tuesday, March 28, 2023
Whew! You got a great workout in... now what? Don’t let all your hard work be for nothing! Whether you want to gain muscle mass, lose weight or keep your healthy lifestyle, it’s essential to take time to recover after your workout. Follow these four steps to help your body and brain feel even better after exercise.
The National Library of Medicine says active cool-downs may promote faster cardiovascular and respiratory systems recovery. An active cool-down is a brisk walk after a cardio session. Following a strength training session, an active cool-down is stretching or gentle body movements. Typically, a cool down ranges from five to 10 minutes. The goal is to circulate your blood and slow your heart rate gradually. Take these few minutes after your workout to reset your body and reflect on your hard work.
Through sweating and heavy breathing, your body loses water during exercise. Drinking plenty of water after your workout helps restore your body’s temperature and muscles. You can prevent dehydration by drinking water before, during and after your training.
The International Society of Sports Nutrition recommends eating protein and carbs after exertion. Protein helps repair muscles. Carbs replenish your glycogen stores. Eating these two together will speed up your recovery. You’ll feel ready to work when you hit the gym again.
Exercise and sleep go hand-in-hand. Research from The National Sleep Foundation shows that adults who exercise tend to sleep better. They recommend between seven and nine hours of sleep per night for the average adult. This is when your body does the bulk of its recovery. When you’re not getting enough sleep, your body doesn’t have enough time to repair itself from activity.
Add these tips to your exercise regimen to maximize your results.
Enter for a chance to win one of four $25 gift cards
Enter for a chance to win one of four $25 e-gift cards. Every Tuesday and Thursday, we post one piece of wellness information on our website and promote it through our Facebook page. To enter, you must be 18 years of age or older and respond to the “Useful” question at the end of the wellness information. Be honest, if it was not useful, tell us, it will not impact your odds of winning. One entry per person per piece of content. Genesis HealthCare System employees are not eligible. On the first Monday of the months of January - June 2023, we will draw four winners for the previous month and post on our Facebook page and notify them through email. Complete the form below to enter!