Taking care of your body is a difficult process for some people, but you can vastly improve your recovery time and muscle soreness with a few easy tricks! Foam rolling, dynamic warmups, and post workout stretching can all aid your recovery time, and only take a few minutes per day to do!
Keeping up with these simple tasks will certainly aid your quality of life outside of training!
Any person who simply goes to the gym, begins to lift, finishes training, and then goes home; will quickly become overrun with muscle soreness and joint pain. To avoid this, you can use a simple process to keep your body healthy and functional!
Using a Foam Roller to Decrease Muscle Soreness Before Intense Training
Foam rolling is an excellent way to start off any workout. Foam rolling is excellent because it “wakes up” your muscles, improves circulation, lengthens the muscles of your fibers before training, and many other benefits.
If you would like to learn more about foam rolling, you should check out this awesome guide about how to foam roll properly!
Adding in only 5-8 minutes of self massage with a foam roller before your training can have a substantial impact on your training and recovery.
Using a Dynamic Warm-Up Before Training to Decrease Overall Muscle Soreness
Working with resistance bands and performing other exercises which stimulate your Central Nervous System are as important to a proper dynamic warm-up as stretching is!
This does not need to be long, but it will vastly improve the quality of your workout.
Following your training, you should take the time to do 8-10 minutes of static stretching.
This should cover the muscle groups which you predominately worked, but it should be general body stretching as well.
If you have the time, more is better! Performing a yoga session directly after your weight session is an excellent way to minimize muscle soreness and stiffness, and will dramatically improve your training results over time.
Do Recovery Exercises After Training to Decrease Muscle Soreness
Adding in 15-20 minutes of extra recovery assistance to your training routine can have huge impacts of the success of your training overall. This is not a long process, and can easily become a habit for you. Find the time to perform these recovery techniques, and you will certainly see the benefit quickly!