We had a great outdoor bootcamp fitness session with Innovations Fitness today but can already feel the start of the dreaded DOMS (Delayed Onset Muscle Soreness)!
Here are our top tips for recovering quickly after exercise:
1- Replace fluids: Drinking plenty of water helps flush out toxins from your body and prevent dehydration (this can make muscle soreness even more painful!) Try to consume at least 2 litres water a day, more if you have been doing vigorous exercise.
2- Consuming a 2:1 ratio of carbs to protein either before, or after a workout, or both, may help reduce the severity of muscle soreness.
3- Get some rest! Good quality sleep is a must, as running a constant sleep debt can impair recovery. If you’re tired, you’re also unlikely to be able to work as hard as you’d like during your workouts, and this will stop you from acheiving your workout goals.
4- Stretch and keep moving! Stretching and keeping gentle active after exercise helps remove lactic acid (waste products from exercise that builds up in the muscles) and can also help prevent muscles from stiffening or cooling too rapidly, causing pain.
5- Ice baths may aid recovery as they cause your blood vessels to constrict and dilate, helping remove waste products in the tissues. Not brave enough for an ice bath? Try contrast therapy in the shower- alternate 2 minutes of hot water with 30 seconds of cold water. Repeat four times with a minute of moderate temperatures between each hot-cold spray.