{"id":13078,"date":"2017-08-01T12:42:51","date_gmt":"2017-08-01T16:42:51","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=13078"},"modified":"2018-06-20T15:36:00","modified_gmt":"2018-06-20T19:36:00","slug":"exercise-recovery","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/exercise-recovery\/","title":{"rendered":"Is Your Fitness Routine Missing This Key Component?"},"content":{"rendered":"<p>You might think it\u2019s enough to make it to that 6 o\u2019clock spin class (because, let\u2019s face it, sometimes that\u2019s <em>tough<\/em>), but the truth is, what you do in the hours and days following that workout are just as important for maintaining your fitness.<\/p>\n<p>Without adequate recovery time, your body might not be able to properly rebound from a workout\u2014essentially stealing the benefits of working out in the first place! And if you\u2019re too sore or tired to make it out the door, you may not even make it to that next workout.<\/p>\n<p>To keep your fitness performance\u2014and results\u2014going strong, your recovery plan needs to be just as much a part of your routine as your gym sessions themselves. Here, experts share the key components for effective recovery, so your body can bounce back post-workout and better prepare for the next one.<\/p>\n<h2><strong>Cool Down<\/strong><\/h2>\n<p>As tempting as it is to plop right down on the couch immediately after finishing a run or to get right into the car after nailing your last rep at the gym, spending a few minutes to cool down really will do your body good. Cool-downs help keep oxygen and nutrients flowing to your just-worked muscles to start the recovery process and ease your body back into normal everyday movement, says <a href=\"https:\/\/www.instagram.com\/catchngo\/?hl=en\" target=\"_blank\" rel=\"noopener\">Ngo Okafor<\/a>, personal trainer, NIKE+NYC coach, and creator of <a href=\"https:\/\/itunes.apple.com\/us\/app\/fitmatch-connect-with-fitness-lovers-near-you\/id1195258782?mt=8\" target=\"_blank\" rel=\"noopener\">FitMatch<\/a>.<\/p>\n<p>When you finish up a workout, your heart rate is elevated, your body temperature is higher than usual, and your blood vessels are dilated\u2014so if you stop moving too quickly you might end up feeling dizzy or sick to your stomach, according to the <a href=\"https:\/\/healthyforgood.heart.org\/Move-more\/Articles\/Warm-Up-Cool-Down?appName=MobileApp\" target=\"_blank\" rel=\"noopener\">American Heart Association<\/a>.<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/07\/07\/too-much-hiit\/\" target=\"_blank\" rel=\"noopener\"><strong>Are You Doing Too Much HIIT?<\/strong><\/a><\/p>\n<p>Try to spend at least 10 to 15 minutes cooling down by walking or moving through a few drills, like planks or lunges, which still engage the muscles while allowing the heart rate to come down after high-intensity work, Okafor says.<\/p>\n<h2><strong>Get Your Fluids In<\/strong><\/h2>\n<p>Your body needs ample water to maintain even its most basic functions, so you\u2019ll want to drink up after a workout\u2014especially if you got super sweaty.<\/p>\n<p>Make sure you\u2019ve got a full bottle handy before and after you exercise, and that you\u2019re hydrating regularly throughout the rest of the day. Okafor recommends that active men shoot for close to four liters of water a day, and active women shoot for close to three liters.<\/p>\n<p>To really replenish after a grueling workout, you can also add some <a href=\"http:\/\/www.vitaminshoppe.com\/c\/endurance-support-electrolytes\/N-809\" target=\"_blank\" rel=\"noopener\">electrolytes<\/a> or <a href=\"https:\/\/www.vitaminshoppe.com\/c\/herbs-natural-remedies\/N-cp99lv\" target=\"_blank\" rel=\"noopener\">adaptogenic herbs<\/a> to your drink, suggests CrossFit coach and nutritional therapy practitioner at Reebok, <a href=\"https:\/\/www.instagram.com\/emilyschromm\/?hl=en\" target=\"_blank\" rel=\"noopener\">Emily Schromm<\/a>, C.P.T. You\u2019ve heard about electrolytes a hundred times, but in case you need a refresher, electrolytes are <a href=\"https:\/\/www.vitaminshoppe.com\/c\/minerals\/N-cp99i4\" target=\"_blank\" rel=\"noopener\">minerals<\/a> like <a href=\"https:\/\/www.vitaminshoppe.com\/c\/potassium\/N-cp99i8\" target=\"_blank\" rel=\"noopener\">potassium<\/a>, sodium, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/calcium\/N-cp99i5\" target=\"_blank\" rel=\"noopener\">calcium<\/a>, and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/magnesium\/N-cp99i6\" target=\"_blank\" rel=\"noopener\">magnesium<\/a>, found in your bodily fluids (like sweat) that help to maintain your blood and muscle function.<\/p>\n<p>Meanwhile, <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/03\/06\/adaptogens\/\" target=\"_blank\" rel=\"noopener\">adaptogens<\/a> are compounds found in a number of plants that help your body react and adapt to stress, supporting energy and vitality both in the short-term and over time. (You can find adaptogens and electrolytes in a few forms, including powders, capsule, and liquids.)<\/p>\n<h2><strong>Massage It Out<\/strong><\/h2>\n<p>Okay, you probably won\u2019t need much convincing to get behind this recovery technique\u2014but massages are as helpful for recovery as they are wonderful. When you directly stimulate the muscles, you boost circulation and promote relaxation, which can help ward off soreness and risk for injury, says Okafor.<\/p>\n<p>Sure, you can book yourself a full-body massage (you\u2019ve earned it!)\u2014but you can also get the job done on your own. Here\u2019s what to do: Gently roll a lacrosse ball, massage stick, or foam roller, over your major muscle groups. Pay special attention to big muscles, like your quads, hamstrings, glutes, and lats, says Schromm. Because these muscle groups do so much of the work when you exercise, they really tend to tighten up after an intense workout.<\/p>\n<p>If you find a trigger point or \u2018knot,\u2019 which is essentially an extra-taut band of muscle, apply direct pressure until the discomfort fades away, Okafor says. Continue to work on that spot until the intensity of the discomfort lessens.<\/p>\n<p>Although it may be uncomfortable at times, especially if you\u2019re tense, Schromm recommends performing self-massage daily\u2014especially both before and after tough workouts.<\/p>\n<h2><strong>Refuel Right<\/strong><\/h2>\n<p>After a workout, there are two nutrients you definitely want to stock up on: <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein\/N-cp99j4\" target=\"_blank\" rel=\"noopener\">protein<\/a> and carbohydrates. Without them, your body won\u2019t have the tools it needs to bounce back and grow stronger.<\/p>\n<p>Carbs restore the energy stored in your muscles (called \u2018glycogen\u2019) that you burn through when you work out. Research shows that when carbs are consumed immediately after exercise, they\u2019re more effectively stored in muscle as glycogen, where they help prevent muscle breakdown and set the body up for optimal performance, according to the <a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/1550-2783-10-5\" target=\"_blank\" rel=\"noopener\"><em>Journal of the International Society of Sports Medicine<\/em><\/a><em>. <\/em><\/p>\n<p>Meanwhile, protein provides the body with the <a href=\"https:\/\/www.vitaminshoppe.com\/c\/amino-acids\/N-cp99ic\" target=\"_blank\" rel=\"noopener\">amino acids<\/a> it needs to rebuild muscle in the process of protein synthesis\u2014which is crucial for ensuring you benefit from your workouts and <em>build<\/em> muscle, instead of lose it.<\/p>\n<p>Both Okafor and Schromm recommend consuming both carbs and protein within an hour after finishing your workout in a ratio of about four parts carbs to one part protein.<\/p>\n<p>There are plenty of ways to refuel with this carb-protein combo: A banana with <a href=\"https:\/\/www.vitaminshoppe.com\/c\/nut-butters-spreads\/N-cp99ls\" target=\"_blank\" rel=\"noopener\">nut butter<\/a>, Greek yogurt topped with chopped nuts and berries, lean grilled chicken with some rice or beans, or crackers with hummus all make great post-workout snacks. And in a pinch, you can always slug back a <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-drinks\/N-cp99lp\" target=\"_blank\" rel=\"noopener\">protein shake<\/a> or blend up a smoothie with a scoop of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein\/N-cp99j4\" target=\"_blank\" rel=\"noopener\">protein powder<\/a>, frozen fruit, and water.<\/p>\n<!-- Shortcode [rr-products] does not match the conditions -->\n<p>Once you nail your post-workout grub, just keep in mind that getting ample protein throughout the entire day also helps your muscles stay in tip-top shape, says Okafor. He recommends aiming for between one and 1.6 grams of protein per kilogram of bodyweight each day if you exercise frequently.<\/p>\n<h2><strong>Sleep It Off<\/strong><\/h2>\n<p>This one seems like a no-brainer, but considering so many people get just six hours (or less) of shuteye per night, it\u2019s worth driving home yet again, says Okafor.<\/p>\n<p>Sleep is your body\u2019s opportunity to restore itself. During this time, your body produces more anabolic (a.k.a. muscle-building) hormones and fewer catabolic (a.k.a muscle-wasting hormones), says Okafor. One of these catabolic hormones is the stress hormone <a href=\"http:\/\/www.mayoclinic.org\/healthy-lifestyle\/stress-management\/in-depth\/stress\/art-20046037\" target=\"_blank\" rel=\"noopener\">cortisol<\/a>, which spikes after a workout. Without ample sleep to help bring cortisol levels down, they can stay elevated and lead to a host of issues, like higher-than-usual blood pressure and weight gain.<\/p>\n<p>Not to mention, regularly missing out on sleep can crush your mental drive to train, Okafor adds.<\/p>\n<p>We all have slightly different sleep needs, but Okafor recommends shooting for between seven and nine hours a night. To set yourself up for better shut-eye, power down at least a half-hour before bed, keep screens out of the bedroom, and try to stick to a regular sleep schedule, Okafor says. You can even try eating a bedtime snack that\u2019s high in magnesium, a mineral that has a soothing effect on the body, he says. (A handful of nuts or anything with peanut butter are two of our favorite <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/06\/19\/magnesium-foods\/\" target=\"_blank\" rel=\"noopener\">magnesium-packed snacks<\/a>.)<\/p>\n<h2><strong>Take Actual Recovery Days <\/strong><\/h2>\n<p>When you go hard day after day without adequate rest and recovery, you end up in a state of overtraining in which your body enters breakdown mode. At that point, you may lose muscle mass, risk serious injury, and feel so depleted that you\u2019re zonked out all day long, Okafor says. On top of all that, your workout performance tanks\u2014which totally defeats the purpose of training, right?<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2016\/12\/09\/building-muscle-benefits\/\" target=\"_blank\" rel=\"noopener\"><strong>6 Ways Building Muscle Benefits Your Health And Wellness<\/strong><\/a><\/p>\n<p>Remember: When you work out, you are <em>breaking down<\/em> muscle and depleting the energy your body has stored up. So, sometimes a full day off is necessary. Schromm recommends dedicating one day each week to recovering. Some people may be able to go for a walk or leisurely hike that day\u2014but others may need a day of complete chill time, she says. If you start to notice any of the warning signs of overtraining (like chronic muscle soreness, elevated resting heart rate, irritability, and insomnia), pump the brakes and make sure you\u2019re getting in one full rest day a week.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>You might think it\u2019s enough to make it to that 6 o\u2019clock spin class (because, let\u2019s face it, sometimes that\u2019s tough), but the truth is, what you do in the hours and days following that workout are just as important for maintaining your fitness. Without adequate recovery time, your body might not be able to<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/exercise-recovery\/\">Read More <span class=\"screen-reader-text\">Is Your Fitness Routine Missing This Key Component?<\/span><\/a><\/p>\n","protected":false},"author":132,"featured_media":13080,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[286,4,9],"tags":[377,45,479,87,480,478,172,184,419,193,202,218,221,256],"class_list":["post-13078","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-fitness","category-the-latest","tag-adaptogens","tag-carbs","tag-electrolytes","tag-exercise","tag-foam-rolling","tag-hydration","tag-muscle","tag-performance","tag-post-workout","tag-protein","tag-recovery","tag-sports-nutrition","tag-strength-training","tag-weight-lifting"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Is Your Fitness Routine Missing This Key Component? 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