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With more people now returning to gyms during Covid-19 it is of no surprise that they are feeling the burn after some heavy gym sessions. When going back to heavy gym sessions after a period of time away from them your body will have weakened and it may take some time to get back to where you were and it is definitely going to be sore for a while until you get back to where you were and your body readapts. Be sure to speak with your doctor or professional trainer about best practices to recover better from your gym sessions when doing any exercise.
If you are back hitting the gym and you are struggling to recover afterwards then there are a few things you can do to boost your recovery after the gym. This could help make sure you’re set for your day and to get back to the gym as well. Here are a few tips below to help you do just that and recover from those big sessions.
Sleep is crucial for your mind and body to recover after anything you do during the day, especially after exercise. Sleep allows your body to heal and recover energy that has been spent and rest any muscles that were used that day. If you are not sleeping enough then you will feel the effects of the gym more than someone who has a better sleep schedule, so if you want to help the recovery make sure you are getting at least 8 hours of sleep.
Use some hot and cold therapy
When you have a big gym session your muscles will be at their maximum in terms of energy burnt and also any muscular damage that has been done. If it was a heavy session there will also be a lactic acid build up that will begin this is what causes cramping. Should you be going into work or remaining active for the day after a session try some heat therapy to keep your muscles relaxed and help them function better, this can be a sauna or even heat gels. If you are going to be relaxing or resting after exercise then you need some cold therapy, gel ice packs can help with this easily as they are portable but if you can then get into an ice bath or plunge pool, that will really help to dispel lactic acid and increase the recovery time of your muscles.
Do a proper warm up and cool down
To decrease the effects of DOMS (Delayed onset muscle soreness) you need to make sure you are warming up and cooling down at each session. This will help to stretch the muscles before and after the exercise and decrease the build up of lactic acid, it also increases blood flow to affected muscles which in turn will decrease the time it takes for those muscles to recover from the exercise you have done.
If you are back at the gym and you are feeling the affects of the exercise more than usual, then hopefully, these recovery tips will help you to understand what you can do to have a better recovery. Be sure to always talk with your doctor or professional trainer about best practices when doing any exercise.
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