8 ways to boost your recovery from day to day training.
We all know that feeling, where you wake up the day after a big workout and your muscles feel so sore. But did you know there are some methods you can use to help prevent that ‘exercise hangover’?
1. Compression Garments (e.g. skins)
2. Contrast Therapy (e.g. hot and cold baths)
Now this can either be the same as point 2 or can be just cold or just hot. This doesn’t mean sub zero temperatures. Cold therapy should be between the range of 12-15 degrees for 6 minutes and hot between 35-40 degrees. The cold water constricts blood vessels and decreases metabolic activity, which reduces swelling and tissue breakdown. Once the skin is no longer in contact with the cold source, the underlying tissues warm up, causing a return of faster blood flow, which helps waste removal much like contrast therapy. The hot therapy increase blood flow to the muscles with micro-tears which occur when we train, this allows for nutrients and recovery cells to act.
4. Static stretching
5. Active recovery
8. My favourite is sleep
If you have any methods I haven’t covered which you have tried and tested please share with the group in the comments below. I am happy for healthy discussion but will give you feedback if I believe it isn’t a great method for the long term.
Things to avoid to improve recovery include Alcohol and a bad diet
From the Author
Vaughn has been a strength and conditioning coach and personal trainer since 2007, working at facilities across the Sutherland Shire.
Unsatisfied with what these facilities had to offer he discovered CrossFit in 2009 and instantly knew this was the future of fitness.
Since then he has strived to become his best and to bring out the best in fitness in those around him through this gym.
Vaughn’s qualifications include:
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