Focusing on post-workout recovery is crucial for beginners, emphasizes the trainer, particularly these four essential activities to maximize your post-exercise well-being.
In the bustling city of London, Joe Williams, the studio manager at F45 and FS8, shares his expert insights on recovery after a workout session.
Williams emphasises the importance of staying hydrated, recommending a daily intake of at least two liters of water, exclusive of teas or coffees. He believes that nothing beats being well-hydrated, a key factor in maintaining peak physical performance.
Hydration, however, is not the only essential element in recovery. Williams also advocates for proper rest, sleeping, walking, and rest for recovery. He warns against overdoing exercise, a common pitfall that can negatively impact the recovery process.
Taking a day off from exercise can be beneficial, making your body thank you, and you will feel 10 times stronger in your next session after a good-quality break. Williams advises against doubling up on heavy workouts the day after a workout, as it can hamper the recovery process.
Sleep is another underrated tool for recovery, according to Williams. Ideally, one should aim for 7 to 8 hours of sleep per night for recovery, or make up for any sleep debt with short naps. The body repairs and strengthens itself during sleep, making it an essential component of recovery.
Active recovery can help speed up the healing process from DOMS (Delayed Onset Muscle Soreness), a common side-effect of starting a new exercise routine. Light movement, such as a long walk or a 50-minute power walk, can encourage circulation of blood to the muscles and hasten the healing process from DOMS.
Exercise offers numerous benefits, including improving heart and lung efficiency, strengthening muscles and bones, and even releasing feel-good endorphins. However, DOMS presents as tight, tender muscles and achy joints. Fortunately, DOMS usually eases after a day or two and becomes less frequent and intense as the body gets used to the exercise.
Williams has taken steps to ensure his members' recovery, banning them from doing more than one session a day. He also does not recommend overtraining, whether you're trying to gain muscle or lose weight.
In conclusion, recovery is a crucial aspect of any workout routine. By following Williams' advice on hydration, rest, sleeping, and active recovery, you can ensure your body is well-prepared for your next workout session and reap the full benefits of your exercise regime.
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