4 Important Tips on Recovering after an Intense Workout

Whether you’re used to hitting the gym, or it’s the first workout since your New Year’s resolution was made, you could be feeling a ‘burn’ of one kind or another! The hours—and sometimes days—after intense exercise can be rough. From sore muscles to dehydration, a lot of discomfort can accompany working out. If you’re looking to decrease the unpleasant after effects, read on for 4 Important Tips on Recovering after an Intense Workout!

1. Don’t Forget a Proper Cool Down

Many people forget the cooldown after working out. While it can be difficult to push yourself for a few extra minutes after a long workout, it’s important that you don’t skip this step. A proper cooldown is just as important as a warmup, for slightly different reasons.

  • Heart Healthy – A cooldown allows for a gentle reduction of your heart rate. Going from an increased heart rate to a standing one too quickly can cause lightheadedness, an irregular heartbeat, and even carotid damage.

  • Blood Pressure – In addition to heart muscles, a proper cool down also prevents high blood pressure. Keeping your body in motion after an intense workout will prevent spikes in blood pressure.

  • Good for Your Lungs – Allowing time for a cooldown is healthier on the lungs. Gentle exercise will allow your breathing to go back to normal more gradually, and prevent tired lungs, headaches, and nausea.

2. Replace Electrolytes

It’s important to rehydrate after an intense workout. During exercise, you’re most likely drinking a lot of water. This is obviously a good idea to prevent dehydration as you sweat. However, water alone may not be enough to replace all the electrolytes you’ve lost.

Electrolytes produce ions in the body that help organs function properly. Dairy products, potassium-rich foods like bananas, coconut water, and sports drinks are all known to replace electrolytes. Hydration is important when it comes to recovering, but don’t forget all aspects of your nutrition after exercising.

3. Relax

After a workout, your muscles may still be tense. In order to kickstart the recovering process you’ll need to find a way to help the body relax.

  • Use a Heating Pad – Relax tired muscles with heat. Cold temperatures can cause muscles to tense up, and following a hot, sweaty workout, your body may be reacting as if it’s cold (even if you don’t feel chilly). Use targeted heat on sore muscles for a quicker recovery.

  • Try CBD – Use a delicious and relaxing CBD vape juice for an easy and enjoyable way to help recovering muscles after an intense workout. CBD’s effect on the brain’s endocannabinoid receptors has been shown to relax tense muscles and reduce anxiety. This means you’ll be feeling looser, more comfortable, and ready for a good night’s sleep after your workout.

  • Shower – Cleansing the body after an intense workout has several positive effects. First, washing off sweat will keep pores clear and prevent face and body acne. Second, heat from the shower will help loosen more muscles than a small heating pad. Lastly, the steam from the shower will cleanse the nasal passages and help deepen breathing.

4. Create a Schedule

To keep up with a workout routine, you’ll want to create a schedule. Targeting specific muscle groups some days, focusing on aerobics and cardio other days, and allowing time for rest in between are all long term strategies for adaptation to higher levels of fitness with correspondingly quicker recovery.

Healing from an intense workout isn’t a one-time event. Keeping up with your training schedule will make each trip to the gym a little easier. Over time you’ll build muscle, increase speed, and shorten recovery time after each workout.

Recovery is a Process

You may be feeling discouraged by the discomfort following an intense workout, but don’t let it stop you from continuing your fitness journey. The pain you feel now is going to manifest as toned muscles, reduced body fat, and a healthier heart rate later on. Do your best to increase comfort after a workout, and allow for all the self care necessary to keep motivation up. You’ve got this!

Which methods help you recover best after an intense workout? Let us know in the comments below and join in the conversation on FacebookTwitter Instagram

Jennifer Dawson

Jennifer Dawson is an experienced freelance writer who specializes in food and nutrition. Working in fitness marketing previously gave her a good feel for the industry and since going freelance she has been able to explore her preferred topic areas such as diet types, nutrition and food. Outside of work, Jen enjoys traveling, swimming and spending time with her young family.

1 Comment
  1. This is such a handy post. Clear and easy to understand, thank you!

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