Are you a gym rookie or a competitive athlete? Whether you are a hardcore heavyweight mass lover or just do a light workout daily, you probably know that your work is never finished after a workout. Once you finish with your exercise, then it comes the time for recovery. Workout recovery doesn’t keep you away from your training for one or two days. Instead, it allows your body to relax and get prepared for the next sweat session.
And, if you want to wake up for the next-day gym session with full energy, but don’t want to waddle around like a duck, here are the best recovery tools you must get now!
Foam rolling is the foam tube you might have noticed gym goers lying on. Foam rolling is an essential activity for everyone who does walking, biking and running, and also for those who are into muscle-taxing moves. The foam roller is the practice of applying sustained pressure to the tight areas, which prompts the tensed muscles to release, relax and heal promptly.
Here is how to do this:
- Lower the targeted body area, so it’s centered above the roller until you reach a point of discomfort.
- Hold the position for 20-30 seconds and start rolling back and forth to stimulate the area.
Trigger Point Rollers
Treat the super-targeted small body parts such as forearms, pecs, the bottom of your feet, and biceps with smaller rollers. You can also use Tennis or lacrosse balls if you are looking for an affordable alternative.
Get an S-shaped massage cane to massage the hard-to-reach body areas. The knobs of this cane mimic the feel of the elbows and thumbs of a massage therapist, letting you customize the pressure you want to apply to a particular area.
Yoga serves as a body-mind healing session, after an exhaustive and effective workout session like heavyweight mass. Join a restorative yoga class and practice deep relaxation and healing to your muscles.
A Good Sleep
Feeling over-trained or burnt out? You need a good sleep. Sleep offers countless benefits to your body and mind. It speeds up the muscle healing and recovery process. Aim to get 7-8 hours’ sleep daily.
Post-workout stretching is very important. Resistance bands make stretching easier and effective.
You can choose a resistant band that works great for every major muscle group in your body.
How to do this:
- Step on each end of the resistant band.
- Loop it around your body.
- Stretch gently for as long as possible.
Avid runners should use compression socks to avoid swollen legs, shin splints, and serious conditions, like achilles tendinitis and plantar fasciitis, troubling you on the treadmill.
Treat sore muscles by applying an ice pack to aches and pains. Heat provides instant relief, icing your muscles to prevent further damage and speeds up the recovery time.
In addition to these, you can involve in fun fitness training like Heavyweight Mass, which is light but highly effective.