How to Properly Recover When Starting a Fitness Routine

Did you have a new year resolution to start a fitness routine? How is it going so far? If there is one thing that have learned after losing 65 pounds through diet and exercise, it is that you have to just keep trying. It is okay to have a bad day, just get right back to it the next day. It is also okay to listen to your body and take a rest day. I started cross training in June of 2019, and I have loved it. But after your first workout, you will be a different kind of sore. So here are my tips on how to properly recover when starting a fitness routine.

How to Properly Recover When Starting a Fitness Routine

1. Enjoy a Nice Hot Shower or Bath. Taking a long bath with sore muscle soak not only makes the blood flow easier, but it also makes it more oxygenated by allowing you to breathe deeper and slower. This releases muscle tightness, relieves pain, and improves elasticity of connective tissues.

2. Start Taking Supplements.

BCAAs can help you reach your fitness goals by improving exercise performance and reducing fatigue. BCAAs increase circulating oxygen levels and preserve glycogen stores, both of which promote exercise endurance. BCAAs may also reduce serotonin levels during exercise, which can delay feelings of tiredness and fatigue, so you have more energy for that extra set. Not only can BCAAs improve exercise performance, but they can also help you get back in the gym quicker by reducing soreness and helping repair damaged muscle fibers quicker. By helping you get back to the gym quicker, BCAAs can help you reach your fitness goals faster. Naked BCAAs are the highest pharmaceutical grade, fast dissolving, and rapidly absorbed Branch Chain Amino Acids available. BCAAs promote muscle development, improved exercise performance, and faster recovery after workouts.

Collagen is one of the most abundant proteins found in the human body. It is responsible for providing strength, structure, and elasticity to skin, bones, tendons, ligaments, and connective tissue. As we age, our bodies produce less collagen, and supplementing with collagen peptides can help you maintain optimal levels. It also supports radiant skin, promotes strong nails and hair, and boosts joint health. Naked Collagen has only one ingredient: Bovine hide collagen peptides sourced from pasture-raised cows in Europe. It is odorless, tasteless, and easy to mix in with your favorite drinks. Each serving includes 9 grams of protein and only 35 calories.

3. Properly Fuel Your Body. A balanced diet consisting of fresh fruits and vegetables, lean proteins, and whole grain carbohydrates foods can aid in tissue repair, as well as rebuilding, and strengthening muscle. Eating carbohydrates shortly after you exercise helps the body rebuild glycogen stores.

4. Proper Hydration. Water flushes toxins out of the body, transports nutrients into the cells and helps regulate body temperature and pH balance. Dehydration contributes to muscle fatigue, which can increase the risk for injury. Staying adequately hydrated can help reduce muscle fatigue and reduce the risk of injury. When exercising, the core body temperature rises which makes you sweat to release excess heat, so you don't overheat. Staying hydrated replaces the water lost through sweating and is essential to prevent cramps, heat exhaustion, and heat stroke.

5. Invest in a Massage Gun or Foam Roller. Massage therapy relaxes muscle tissue, which reduces painful contractions and spasms. Massage can also reduce nerve compression. Massage has positive impacts on systolic, diastolic, and arterial blood pressure as well. The key is to learn how to use these tools properly. 

6. Check out polar plunging. The physical benefits of cold plunging are abundant. Experts say cold water immersion can: decrease inflammation, offer a huge rush of endorphins, spike dopamine, improve sleep and mood, reduce stress, help remedy aches and pains, boost injury recovery, reduce swelling, potentially increase testosterone, promote lymphatic drainage, regulate hormones, and accelerate metabolism. Check out Portable Ice Bath Plunge Pool by The Cold Pod. Facilitating faster recovery times, fewer muscle aches, better sleep and mental health, this innovative portable ice bath ensures you get the most from your whole-body training. Ice bath therapy has been shown to be highly effective at increasing circulation, decreasing inflammation, and calming the central nervous system. It’s increasing in popularity not only with athletes, but also with biohackers looking to upgrade their health and vitality. Cold water immersion is a safe and natural method of improving the natural recovery process of the human body. Reap the benefits of cold-water immersion from the comfort of home with The Cold Pod recovery pod-ice bath. Designed for both indoor and outdoor use, this Multiple layered cold plunge tub comes complete with a lid, so you can immerse, cover, and repeat anytime and anywhere with our sports ice bathtub for recovery.

Have you started a fitness routine this year? What are some of your goals?

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