It has recently come to my attention that I’m one of those people who, after a workout, I will do a quick stretch – if anything – and then storm out of the gym as fast as I can. I’m not the only one, right?
If you’re like me, you are missing out on a lot of things that are out there that could help you get results faster. A lot of hardcore gym goers use their post-workout time proactively to make the most out of their workout; they use their recovery time to do low intensity exercises and practices that can benefit your body just as much as the workout itself. If you want to do the same, here are some things you could try out:
Active Recovery
Active recovery refers to exercises that are of less intensity and volume. Recent studies have shown that it is more effective to move around after a workout, as it promotes lactic acid removal and helps speed up recovery. If you are a beginner, you should do a light exercise during your cool-down phase, like walking. This should only take you a couple of minutes, just enough to unwind. If you already have a good fitness level, this may mean lifting lighter weights or a light jog, depending on your routine. If you are very enthusiastic, and can’t stand rest days, this is exactly what you should be doing!
Another active recovery exercise that everyone can do no matter their fitness level and has garnered attention because of its overwhelming results is Foam Rolling. This is a form of self-massage that helps with tight muscles knots and soreness. Also called Self-myofascial release, it works by applying pressure on your body with a foam cylinder. You can find examples of foam rolling exercises here.
Yoga
Although not many associate yoga with bodybuilding, yoga can help with posing endurance and it is also one of the best ways to have your body switch from work intensity to rest and recover mode. Among its many benefits, yoga has been shown to aid with muscle tightness, reduce stress, anxiety, and depression.
Swimming
Because of the resistance water creates, swimming is one of the best cardio exercises that help maintain muscle mass in both your upper and lower body. Different strokes engage different muscle groups; here is a quick guide to get you started.
Massages
This is the fifth most widely used form of complementary and alternative medicine, and for good reason! Recent studies have shown that massages decrease inflammation on a cellular level, as well as stimulate mitochondria production in the muscles, which are the units that produce energy in the cells. This might be perfect for the next time you have leg day or are left a little too sore after a workout.
Sensory Deprivation Therapy
With some guys here in Slickster Magazine trying it out and praising it, I couldn’t help but turn the attention to this revolutionary practice. Floating has been shown to help with insomnia, stress, chronic headaches, muscle soreness relief after workouts, among many other benefits. If you are concerned about the closed off environment there’s no need; people with claustrophobia have reported not to have any problems so far. The water is kept at skin temperature (93 degrees) with Epsom salt. The pitch-black atmosphere has been described as ‘being in your mother’s womb’ or ‘floating in space’. If you live in a city and want to get some peaceful and relaxing time, this might be perfect for you.
Cryotherapy
Commonly known as “ice baths”, the people that swear by it argue that the cold causes your blood vessels to tighten, draining lactic acid from your muscles, reducing swelling and inflammation. However, others think that ice baths may hinder muscle growth and repair. This might be one of those ‘eating vs. fasting before working out’ types of debate, where in the end it’s about personal preference. What do you guys think?
Sauna
As I’m into hot yoga and the occasional Bikram session, I can’t help but say that heat works wonders. Besides clearer skin and relaxation, with hyperthermic conditioning you’ll experience many benefits as you adapt to the higher temperature: lower heart rate, lower core body temperature during workouts, higher sweat sensitivity, increased blood flow, higher red blood cell count, more efficient transportation of oxygen to the muscles, and endurance enhancement. If you are not used to the heat, drink a lot of water before you go in the sauna and start with small sessions and work your way up.
Water Contrast Therapy
This practice combines cryotherapy and hyperthermic conditioning, claiming that it strengthens your vascular system, and heals non-serious injuries in joints and limbs. If you want to give it a try, alternate between the sauna and a cold shower at the gym for a few minutes at a time.
Compression clothing
Compression clothing or gear is basically wearing purposefully tight clothing as a way to reduce delayed onset muscle soreness (DOMS) and reduce swelling. Although I’ve never tried it, it seems there is a large number of people that say it works.
Power Nap
I left the best for last! If you have some time, a quick nap is shown to be just as effective as a full night’s sleep. On top of that, napping increases growth hormone production, improves memory, reduces cravings and stress, etc. Just keep it short and sweet; a good power nap shouldn’t last more that 20 minutes. If you stretch it to an hour you’ll feeling groggy when you wake up.
Let us know what you do for recovery!
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