Posted by Admin on 6/21/2014
Workout and Muscle Recovery
is a main component of today's culture. It seems as though everyone
today is on the move. With all of this activity being present in the
lives of many, muscle recovery after a workout is just as important as
the workout, itself. While most beginner athletes, and many seasoned
ones, do not comprehend the full importance of workout recoveries, they
do need to seek out the knowledge. Again, this is part of the workout
process and is just as essential as all of the other steps.
Q: What is muscle recovery?
Muscle recovery, also commonly referred to as workout recovery, is the
time after a workout during which the individual allows their muscles to
Q: What does it mean when people say that muscles need to “repair themselves”?
During any kind of physical activity, small fibers in the muscles get
ripped. While this is damage, it actually helps the muscles to become
stronger. The damage triggers the muscles to repair the tears, making
them stronger the second (or whatever number) time around. Stronger
fibers replace the torn ones, improving the strength and durability of
Q: How long does workout recovery take?
This is one of those questions where the answer is different for each
individual. For instance, newer athletes may have to allow more time for
their muscles to recover. They are not used to the physical activity,
and so their muscles are prone to more damage. Meanwhile, people who are
more used to working out will not experience as much muscle damage and
soreness as some others. Therefore, they would not need as much time to
recover. In general, though, muscles need approximately 24 to 48 hours
after the exercise to recover fully.
Q: Is it safe to workout during the recovery process?
Yes. While, technically, muscles do need 24 to 48 hours to recover
properly, it is perfectly fine to continue to engage in physical
activity during those one or two days. Some people, such as those who
are new to more intense physical activity, may want to take it easy
after the initial workout. However, most will be alright with a little
exercise during the following days. Also, there are ways to speed up the
recovery process, which could also help people continue their exercise
during the muscle recovery.
Q: What are the benefits of muscle recovery?
Besides the reduction of obvious physical pain, the recovery process
can do many things for the body. First of all, it helps to improve
overall physical health and strength. Secondly, it allows for a
decreased risk of further injury. Third, without recovery, muscle
strain, tears, torn ligaments, etc. can occur. These are painful
conditions that can also lead to long term complications for further
Muscle Recovery Tips
recovery process can be split up into separate time frames. First of
all, short term recovery occurs immediately after the workout. As one
might guess, this is not the long stage of the process. However, it is
still essential. The goal of short term recovery is replenishment of
everything that is lost during a workout, i.e. muscle fibers, body
fluids (ex. sweat), overall energy, etc.
Long term recovery, on
the other hand, refers to built in recovery times during the workout
schedule. This is more so a component in seasonal or year round training
and sports than a one time workout. This has the same benefits as short
term recovery, but it also helps the body strengthen and adapt to
begin, the steps taken before the workout starts are just as necessary
as those taken after the workout ends. Most importantly, people need to
stretch before any workout. Stretching, even lightly, can help prevent
any injury that could come about during exercise. Now, this is not a
guarantee that injury will not occur. However, stretching significantly
reduces the risk of injury. It will also allow the individual to perform
better and feel better during the workout.
There are also
precautions to be taken during the workout. First of all, people need to
listen to their bodies. If an exercise becomes painful past the point
of being tolerable, then it is time to stop. Exercise of any kind will
be uncomfortable to some degree, simply because human beings are not
made to be going like that 24/7. Most people do not exercise everyday,
if at all.
Secondly, over-training should be avoided. While this
is similar to listening to one's body, they are two somewhat different
concepts. The former refers to the pain of the situation. Here, this
refers to over-training in the long term. The number of workout sessions
should be coordinated with a person's ability. Furthermore, no matter
how many sessions a person does during the week, not every session
should be the same amount of activity. It is a bad idea to go light
every time, because then the muscles are not really getting a workout.
On the other hand, heavy training day in and day out is also a bad idea
because then the muscles can not really recover fully.
during the after workout recovery, several tips should be kept in mind.
For instance, stretching should be done after the workout just like
before the workout. Relaxation, both mentally and physically, are also
important. Quality sleep is another component of the rest and relaxation
Baths are also a great idea afterward. Not only do
they provide the obvious benefit of personal hygiene, but they can also
allow for mental and physical recovery and relaxation. Icing after a
workout is helpful and some people choose to take ice baths versus hot
baths. Actually, both have their benefits. In fact, more and more people
have started to engage in a practice known as “contrast water therapy”.
This is the alternation between 2 minutes of hot water with 30 seconds
of cold water. While there is relatively limited research behind this,
it has been known in numerous cases to reduce the risk of Delayed Onset
Muscle Soreness (DOMS), one of the biggest issues for athletes, as well
as other post-workout complications.
Detox Bath Recipe
has many benefits for overall mental and physical health. Without
getting into too many details, one of these benefits is detox. It can
help rid the body of unnecessary toxins, while also keeping a person in a
steady and positive mental state.
Well, another important
component to workout detox is the bath afterward. The previous section
spoke about various bath methods, including contrast water therapy. No
matter what method an athlete chooses, there are supplements that could
be added to these baths to speed up the muscle recovery. Also referred
to as “bath soak”, these supplements offer various ingredients
specifically tailored to help the body recovery after the workout.
types of salts, such as Pacific Sea Salts, Epsom Salts, and Dendritic
Salts, are often used in these bath soaks. Salts like these, which are
absorbed through the pores in the skin and go directly into the muscles.
Then, they offer multiple benefits that go beyond muscle recovery.
of all, these help to replace the magnesium that the body loses during
workouts. This helps to curb the soreness from the physical activity,
but also helps to reduce stress. They also trigger the release of
serotonin that relieve stress.
Secondly, they reduce the amount
of acid, especially lactic, in the body by going straight into the
bloodstream. Lactic acid makes the body stiff. Therefore, these salts
work to help the body recover physically in an overall sense.
soda, like sea salt, also helps to reduce the amount of lactic acid in
the body. This creates an alkaline solution in the bath, which
neutralizes the body's acidity level. On a side note, the use of baking
soda both before and during physical activity of any kind can help
prevent the build-up of lactic acid in the first place.
early 2000's saw an increase in studies showing the importance of
Vitamin E in muscle recoveries. To explain, during a workout, free
radicals build up in the body, mainly in the muscles. This, among other
things (like those mentioned above) contribute to the muscle soreness
that many experience after a workout.
Vitamin E's role exists in
that it initially acts as an antioxidant to protect the cells from this
free radical build-up. Secondly, Vitamin E also protects the muscles
from inflammation that can lead to more soreness, stiffness, and various
injuries and other conditions.
is included in the muscle recovery process. While it mainly works on
the joints, and mainly used by those who are suffering from arthritis
and related conditions, it is still important for a workout recovery.
First of all, aloe contains a wide variety of essential nutrients needed
Finally, as for joint pain, aloe works by providing
anti-inflammatory properties that ease both joint and muscle pain.
Bringing down the swelling also prevents further injury. Aloe also
speeds the growth of new tissues that both helps with recovery and
Carney, K. (2004, January 30). Vitamin E may reduce muscle soreness. CNN. Retrieved from http://www.cnn.com/2004/HEALTH/01/30/hln.fit.vitamin.e/
Hoefs, J. (2013, August 16). Baking Soda for Sore Muscles. Livestrong. Retrieved from http://www.livestrong.com/article/485588-baking-soda-for-sore-muscles/
Keller, S. (2011, November 30). Muscle Strain. WebMD. Retrieved from http://beta.webmd.com/fitness-exercise/guide/muscle-strain
Quinn, E. (2014, March 21). 10 Ways To Recover Quickly After Exercise. About. Retrieved from http://sportsmedicine.about.com/od/sampleworkouts/a/After-Exercise.htm
Quinn, E. (2014, February 27). The Benefits of Rest and Recovery After Exercise. About. Retrieved from http://sportsmedicine.about.com/od/sampleworkouts/a/RestandRecovery.htm
Sea Salts & Epson Salts. (2011, December 13). Therapeutic Touch Massage. Retrieved from http://www.therapeutictouchmassagestudio.com/sea-salts-and-epsom-salts/
Underwood, C. (2013, August 16). Aloe Vera Juice for Joint Pain. Livestrong. Retrieved from http://www.livestrong.com/article/282117-aloe-vera-juice-for-joint-pain/