Recovery can mean two things in a fitness context. It could be about how you get better after a specific illness or injury that needs to heal, but it’s also a more general term for what you do after a particularly hard workout.
We all want to be our best when it comes to exercise, and sometimes that means we push ourselves a little too hard. That’s what can lead to everything from pulled muscles to serious spinal injuries. Any good trainer will tell you that what you do when the routine is finished is just as important as the activity itself. Proper recovery ensures your exercise does what is intended and helps protect you from damage.
There are a few specific things you can do to recover. Make sure you drink lots of fluids to replace the water you lost when sweating. You don’t want to get dehydrated. Food is also important for boosting your energy and making sure you have the nutrients you need to build and repair muscle. Ensuring you take time to rest and relax is also essential.
That said, you don’t just have to abruptly go from an intense workout to nothing. It can actually be more effective to cool down slowly. Active recovery involves things like walking, cycling or swimming, gentler exercises that nevertheless help you recover from the more strenuous stuff. Stretching is also an important part of ensuring healthy muscles, but don’t push it too hard.
If you’ve watched professional athletes in high-level competitions, you’ll have seen they have all sorts of recovery techniques to try to maximize their healing and make sure they’re ready for the next round. This could include everything from massages to ice baths, if they’re things that are available to you.
When it does come to previously existing injuries, recovery is a bit different. It needs to be tailored to your specific situation, which means talking to your doctor or physical therapist first. You’re probably going to need to start slow, doing small, gentle movements before you try anything strenuous. The most important thing when it comes to recovery is patience and not overdoing it.
In fact, taking care of your mental recovery is as important as the physical steps. You don’t want to burn out. Some people find mindfulness and meditation helpful, but anything that clears your head can be good.
