How to speed up your post-workout recovery

March 11, 2013

Whether you occasionally hop on your home elliptical machine or are a marathon runner, in order to get the most out of your workouts it’s important to give your body an appropriate amount of time to recover. The general rule of thumb is to allow yourself one day of rest between workouts, but if you’re itching to get back on your TRUE Fitness treadmill, follow these tips to minimize your post-workout recovery time:

1. Get plenty of sleep
Not only does sleep deprivation reduce your energy levels and cause you to be sluggish, making it difficult to even complete your workout in the first place, it can also have a negative effect on your recovery. Try to get a full six to eight hours of sleep each night to give your body plenty of time to re-energize so you’re ready to tackle your next workout. If that’s not possible, take a quick power nap approximately two hours after exercising.

2. Rehydrate
Drinking plenty of water is an essential component of a faster post-workout recovery. If you exercise while dehydrated you could damage your muscles, so replenish your fluids with water or sports drinks. Drinking cherry juice can also reduce the swelling from damaged muscles, and the protein in chocolate milk can help kick-start your recovery.

3. Eat the right food
Within a half-hour after you’ve completed your workout, reach for a high-protein snack to make sure your body has the fuel it needs to recover. Carbohydrates like nuts and avocados also make a great post-workout snack. Whatever you eat, make sure it’s easy to digest – avoid heavy, solid foods like pizza.

4. Workout regularly
If you really want to reduce the amount of time it takes you to recover after a workout, you’re going to have to exercise more regularly. Aim for spending time on your TRUE Fitness treadmill at least three times per week and your body will respond to the conditioning.

5. Take a cold bath
After your workout, hop in a cold bath to reduce the soreness and inflammation that can come with exercise. Icing your muscles can also speed your recovery time, especially if there are areas of your body that you chronically injure: Try placing the ice pack on sore muscles for 10 minutes at a time, giving them a 10 minute break in between.