Things to keep in mind while working out to avoid injuries
Fitness experts spill the beans on potent keys to unlock the treasure of quicker post-workout recovery
They say, “No pain, no gain” but how about transforming that post-workoutagony into a rejuvenating symphony? Whether you're a fitness enthusiast or an elite athlete, you know that a workout doesn't end when the last rep is done.
Rather, it's the invisible cycle of recovery that sets the tone for your next fitness journey. So, are you ready to unravel the potent keys to unlock the treasure of quicker post-workout recovery?
In an interview with HT Lifestyle, Tanveer Daswani, Founder of Baller Athletik, suggested 5 things to keep in mind while working out to avoid injuries -
- The Power of Zzz's: Redefining Rest and Sleep
Think about your body as an intricate machine. Just like machines, our bodies need downtime to repair, restore and replenish. When you're working out, your muscles experience minor, micro-tears, which are the stepping stones to becoming stronger. Now, how about transforming your slumber into a workshop of muscular repair and strength building? Target 7-9 hours of quality shut-eye each night and watch your body's recovery efficiency skyrocket. Plus, don't underestimate the power of active rest days, where gentle stretching or low-impact exercises can pump life into your tired muscles, reducing soreness and promoting circulation.
2. Fueling Up the Right Way: The Magic of Nutrition
Next up, imagine your post-workout body as a high-performance sports car. Would you run it on low-quality fuel? Of course not! Therefore, your body craves the optimal blend of carbohydrates and protein within that crucial 30-60 minute post-workout window. This power-duo works in unison: carbohydrates replenish your glycogen stores, while protein acts as the master mason for muscle repair and growth. So, make room for lean protein sources like chicken, fish, tofu, or beans, paired with complex carbohydrates such as whole grains, fruits, and vegetables in your post-workout plate, and witness the magic of enhanced recovery.
3. Quenching the Body's Thirst: The Vital Role of Hydration
Water isn't just the essence of life; it's the unsung hero of your recovery journey. From aiding nutrient transportation to sweeping out bodily waste, water is the lifeline your body needs post-exercise. Remember, your sweat carries more than just your efforts, it also carries away precious bodily fluids. Thus, ensuring adequate hydration before, during and after your workouts is paramount. For those who delve into the realms of intense or prolonged workouts, consider electrolyte-rich beverages to replenish the essential minerals lost through sweat.
4. Optimising Performance: Choosing the Best Fitness Gear
Let's talk about the superpowers you can add to your recovery process with the right fitness gear. The athletic world is buzzing with innovative products like bioceramic materials and Far Infrared-infused athletic wear. These aren't just buzzwords; these scientifically validated materials stimulate muscles, boost performance, aid recovery, and even enhance sleep.
5. The Art of Stretching: The Overlooked Recovery Weapon
Lastly, let's uncover the often-underestimated recovery weapon – stretching. This can be your secret potion to ease muscle tension and amp up flexibility. A thoughtful mix of static and dynamic stretching targeting the major muscle groups used during the workout can aid in relaxing those tense muscles and improving your range of motion.
Adding to the list of tips, Simran Valecha, Fitness Entrepreneur and Influencer, recommended, “One method that has gained a lot of traction recently is cryotherapy: the use of low termpatures in medical therapy. It is scientifically proven to help with muscle recovery. Now we all may not have an ice tub to take advantage of this, but we can do it with a simple cold shower after our workouts. This will not only help muscle recovery but also help with improved blood flow to the skin, helping with glowing skin. Another not-so-common method of recovery is wearing compression garments.”
She added, “The most important way to recover is by having a balanced diet and staying hydrated. A balanced diet includes your roti, sabzi, salad and bowl of dal. Add a bowl of dahi or chaas with your lunch to help with hydration as well. If you don’t like the taste of water, add mint leaves or sabja seeds. My favourite way to recover muscles is a full-body massage. Massage is scientifically proven to help improve flexibility and decrease delayed onset muscle soreness after exercise. Finally, the easiest way to recover is to rest and get a good amount of good quality sleep daily.”
Tanveer Daswani concluded, “In the grand scheme of fitness, recovery is a non-negotiable chapter. By mastering these five strategies, you're not just promoting quicker recovery, but paving the way for optimized performance, fewer injuries, and a consistent trajectory towards your fitness goals. Remember, though, everyone’s recovery needs are as unique as their fingerprint. Listen to your body's whispers, tweak these strategies to your individual needs, and create your own, personalised recovery playbook. After all, it's not about how hard you train, but how effectively you recover. As you prioritise recovery, you'll find yourself climbing higher on the ladder of your fitness goals, turning every gym session into an opportunity for progress and growth. It's time to embrace the art of recovery and enjoy the journey of becoming the fittest version of yourself. Happy recovering!”