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Recovery is equally as important in a fitness plan as the workout itself. If you put in the energy and time to do any type of intense exercise, it is strongly recommended that you have a game plan for getting back to 100% so you’re prepared for your next workout. This is not an article on recovering from a serious injury. You should consult with a physician if you have a serious health concern. This article is focused on the general side effects of a hard work out; body soreness, aches and tweaks, and lowered energy levels.
What happens to the body when you work out intensely? I’m not talking about a walk around the block; I mean picking up weights after years, trying a new boot camp class, beginning to work with a personal trainer, or throwing in new exercise techniques. Exercising effects everyone differently, but when a person introduces something new into their routine, this typically causes soreness (as you have likely experienced). When you exercise, mild muscle breakdown occurs, blood flow is shuttled to working muscles, and heart rate increases. This places your body in a temporary state of shock.
After a workout, as tempting as it may be, you should not plop on the couch to rest. Of course, if you need to sit down for a few minutes and collect yourself or lower your heart rate that is perfectly fine. However, I would argue that one of the most important things you can do to achieve your fitness goals is to understand that when the workout is finished, the WORK is not. The following modalities should be included in your recovery program: stretching (10 minutes minimum), foam rolling, proper nutrition to refuel, drinking enough fluids, hot showers or baths, icing joints or muscles that are inflamed, and getting good quality sleep. This may seem like a lot to do on top of your work out, however, it could be what you’re currently missing in order to be ready to go for the next day or next workout. The faster you recover, the more quickly you feel good enough to do other daily activities (including workouts) and begin rebuilding better and stronger!
Recovery will forever go hand-in-hand with working out. It doesn’t matter what your current fitness level is; if you are pushing yourself correctly, you will always need an aspect of recovery. I have been training hard for 14 years and still get sore on a weekly basis. Your body will thank you when you give it enough sleep, mobility/flexibility, and proper nutrition!
About the Author:
Tony Neal has had an interest in fitness, health/wellness, and bodybuilding for 14 years now. He was active growing up and played various sports. Wanting to continue this active lifestyle, he graduated with a Bachelor’s Degree in Kinesiology with a focus on Health Promotions from Miami University (Oxford, OH) and moved across the country to Arizona to start his career as a health professional. He has been managing corporate wellness with the same company for the last 9 years. He has done everything from personal training one-on-one to both small group and large group fitness classes of 25+ people (in person and virtual), writing programs, public seminars, creating virtual incentive fitness programs, and working various health events for the company. He truly loves helping individuals with the knowledge he has gained through years of experience, education, and understandings of health and fitness.