Rest and recovery are essential to any workout routine. Here are some tips to help you recover faster and get back in the gym sooner.

Stretch

Stretching should be a daily activity.  If you don’t stretch, your muscles will become shortened and tight from exercise, and that tightness puts you at a greater risk for injury. There are two types of stretching, dynamic and static, that should both be used to improve your flexibility and mobility. 

Practice dynamic stretching before your workout

Dynamic stretching is moving your muscles and joints through their full range of motion. Leg swings and arm circles are both examples of this type of stretching. Perform dynamic stretches 10 times before you begin your workout, focusing on the muscles you will use in your exercise.

Practice static stretching after your workout

Static stretching is holding a position that elongates muscles, like touching your toes. After your workout, hold stretches for 20-30 seconds, focusing on the muscle groups you used in your exercise. Static stretching without warming up can lead to injury. If you want to hold stretches on a rest day, be sure to do a warm up like jumping jacks to get your blood flowing first.

Eat enough protein

When you exercise, you create micro-tears in your muscles that make you feel soreness.  Ultimately, your body will build more muscle to heal those micro-tears, making you stronger.  Eat enough protein so that your body has the building blocks to heal the micro-tears with.

Take a hot bath

Ice reduces swelling and therefore lessens pain, but warmth increases blood flow and immune response to the site of injury/soreness.  Soak in a warm bath and let your immune system get to work healing the micro-tears in your muscles.

Rest

If you don’t allow your body to recuperate you risk injury. If you’re feeling especially sore or beat-up from your routine, take a rest day, stretch for an hour, or take a restorative yoga class in lieu of your normal workout.