While refueling your body after a major sweat session is definitely important, you\u2019d be surprised to know that there are other effective ways to help your mind and body bounce back after a tough workout.\u00a0Rebounding after an intense workout can be pretty difficult, so you\u2019ll want to be extra vigilant in ensuring that you do so properly.<\/p>\n
From stretching to foam rolling, personal trainers share 10 ways to recharge your body after a workout below.<\/p>\n
Don\u2019t forget to stretch<\/strong> Drink lots of water<\/strong> Eat protein<\/strong> Create an effective sleep schedule<\/strong> Invest in a foam roller<\/strong>
\n\u201cBe sure to incorporate stretching into your cool-down period,\u201d says Jamie Hickey<\/a>, certified personal trainer and nutritionist. People who stretch during the cool-down phase have fewer complaints of delayed onset muscle soreness and fewer injuries, she explains. Take between five and 10 minutes to help your body gradually transition to a resting (or near resting) state.<\/p>\n
\n\u201cWater is the most essential of all our nutrients, and replacing water after exercise aids in the recovery process,\u201d Hickey says. As you sweat during a workout, your body drains its water reserves, which could ultimately lead to dehydration. Dehydration, she adds, can lead to a whole mess of unwanted symptoms including muscle cramping, fatigue, headaches, and poor physical performance.<\/p>\n
\n\u201cProtein is critical post-workout because it helps you rebuild your muscles,\u201d Hickey explains. \u201cTry eating at least 20 grams of protein (eggs, fish, chicken, turkey, or a protein shake) right after a tough workout.”<\/p>\n
\nHickey suggests that most people need between seven to nine hours of sleep each night. \u201cIt\u2019s even more important to achieve this recommended amount of sleep to help aid your body in recovery,\u201d she says. \u201cIf you\u2019re not resting enough, you will not feel the full benefits of your workout.”<\/p>\n
\n\u201cA great way to recover after a tough workout is to roll out your muscles on a foam roller,\u201d says Rachel Prairie, a certified personal trainer at Anytime Fitness<\/a>. However, it\u2019s important to keep in mind that there are several different types of foam rollers to choose from, and each one serves a different purpose<\/a>. Less dense foam rollers are great for beginner rollers looking to ease in, she suggests, while longer rollers are great for focusing on your back. Shorter rollers are typically used for rolling out arms and legs.<\/p>\n