PROPER RELAXATION AFTER TRAINING
by John Harris Fitness
Recovery is essential for our muscles. Only by consistently giving them enough relaxation time can we keep our body in top shape. However, the recovery time can vary significantly and depends on age, gender, training level, nutrition, and training intensity. Older athletes need more time for recovery than younger ones. Individuals with excellent fitness can recuperate faster than occasional exercisers. Generally, women tend to recover more quickly than men.
Health status should also be considered. After an illness, it might take several weeks for the body to return to the same starting point as before. In such cases, it's best to start slowly. Adequate sleep and nutrition, including a diet rich in fruits, vegetables, fiber, proteins, and high-quality carbohydrates, form the foundation of a vibrant body and support recovery.
Ensure you're getting enough sleep, as lacking sleep will keep your fitness level suboptimal and you won't have enough energy for your training.
The first 30 minutes after exercise are crucial. The body wants to replenish its carbohydrate and protein stores rapidly. Delayed intake can have a negative impact on recovery time. Tiny muscle injuries caused by exertion can be immediately repaired by the body if provided with the necessary materials. You can obtain these nutrients through appropriate foods immediately after exercise.
However, many people don't feel hungry right after a workout. Ideal for this situation are specialized shakes. Our in-house John Harris Recover Shake provides high-quality multi-component protein along with numerous vitamins and substances that positively impact recovery time and protect muscles and joints.
Recovery through Physical Activity
You can also achieve a state of tranquility by ending your training session with a session of yoga or qigong. These gentle and calm movements help your body wind down gradually.
After an intense workout, once your body is back in a resting state, it helps to stimulate your metabolism to shorten the recovery time. A massage, a warm shower, or a sauna session can work wonders here. At John Harris, you can head straight to the wellness area after your workout to enjoy this routine.
Incorporate Rest Points into Your Daily Life
To enhance your overall well-being and clear your mind, it's helpful to take regular short breaks in your daily routine. A walk in the fresh air or meditation can restore the necessary peace and relaxation, thereby boosting your athletic performance.
Simply pay attention to how you feel in your daily life. Are you balanced and able to keep a clear head? Do you feel vital? If not, it might be time to actively focus on your recovery.