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A good exercise regimen is vital to a healthy lifestyle. But exercise is only one part of the formula to overall fitness and health. How you recover after exercising is just as important as the exercise itself.
After a long run, many people might want to sit back and relax. Taking a few extra minutes to stretch and recover can help an athlete’s running in the future. Many runners have depended on static stretches – or holding a stretched position for 30 seconds – but many physicians and sports medicine experts are recommending active stretching. This involves standing or sitting in one place, but moving a particular limb instead of holding it in place. For example, standing with an arm against the wall and swinging a leg back and forth can stretch out the hip flexors.
A foam roller is a great tool to help massage aching muscles. A foam roller is about two feet long, eight inches in diameter, with varying degrees of firmness. Rolling out a muscle can eliminate knots that may have formed during activity and promote production of lactic acid. Trainers recommend rolling out major muscle groups for 20-30 minutes after vigorous exercise. Foam rollers can be found in many sporting goods stores and online.
Replenishing the body with water and good carbohydrates is also important to exercise recovery. The body can lose a lot of water through exercise, so drinking water before, during, and after exercise is important for maintaining good hydration. Eating a light snack with good protein and carbohydrates can also help recover muscles. A sweet potato or a glass of chocolate milk can provide essential nutrients for recovery.
Good recovery can eliminate muscle soreness and help an athlete excel during the next workout. An athlete should always consult a doctor for the best post-workout recovery routine.
