Pushing your limits in the gym is a common practice when you’re striving for maximum results. However, overtraining can sometimes occur, leaving your body in dire need of recovery. Here are ten advanced recovery hacks that can help you bounce back faster and stronger.
Cold Therapy
Having a cold shower or an ice bath can reduce inflammation, keeping you in the muscle-building sweet spot.
Static Stretches
On rest days, perform static stretches (holding for 30 seconds to 1 minute). This signals your central nervous system to relax, providing instant pain relief and increased blood flow to tight muscles.
Target Sessions
One thing I always include with my programmes for my clients are target sessions. These are performed between gym days using resistance bands. They are low impact exercises which enhance blood flow, aid muscle recovery, and alleviate post-workout stiffness.
Naps
Sleep is crucial for recovery. If you’ve over trained, a 20–30-minute nap can aid muscle recovery. But remember, oversleeping can leave you feeling less refreshed.
Mobility Sessions
These sessions, focusing on moving your body through full ranges of motion, signal your body that it’s safe to relax the muscles, resulting in quicker recovery.
Deep Tissue Massage
This type of massage can significantly improve your recovery by removing knots and releasing muscle tension.
High Calorie Days
Overtraining can be counterbalanced by consuming extra calories on the day, providing additional fuel for your muscles for muscle growth.
Sunlight
Morning sunlight helps set your circadian rhythm, releases anti-inflammatory chemicals, improves vitamin B production, and aids in synthesising anabolic hormones.
Meditation
Relaxation post-exercise, through meditation, can significantly improve recovery after being in a state of high stress during a workout.
Diet
Incorporating anti-inflammatory foods like fish, broccoli, avocados, and grapes in your post-workout meals can lower inflammation and speed up recovery.
Remember, everyone’s body is different. What works for one person may not work for another. It’s all about finding what works best for you.
If you would like to do a mobility test at PureGym Riverside Noriwch you can book one in with me now! Just click here.
Also if you would like any advise please feel free to reach out and I will get back to you as soon as I can.
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