If you want to maximize the benefits from your time and effort exercising, you need to focus on what you do after the workout and not just the workout itself. Fitness gains come from stressing the body, through exercise, and then giving it time to adapt before stressing it again. Recover more effectively after your workout and you will be able to come back and work out again--sooner--and at a higher level than if you neglect proper recovery.
Hydration
To recover, you need to rehydrate. Making sure you hydrate prior and during exercise will go a long way toward helping you recover and feel ready to get out and exercise again the next day. The American Council on Exercise (ACE) advises the following hydration schedule if you exercise. Before you start exercising, hydrate with 17 to 20 oz. water in the two hours prior to working out. Every 10 to 20 minutes during exercise, drink another 7 to 10 oz. of water or sports drink. After exercise, for every pound lost through sweat, drink 16 to 24 oz. of fluid. Many sports drinks contain high calories so be cautious of adding those unnecessarily for short workouts. Proper rehydration also means replacing electrolytes so make sure to include some sodium in your fluids.
Eat
The body fuels exercise by burning calories. To recover after exercise, the body needs to refuel. The time period immediately after workout provides the best opportunity for this. The body needs to rebuild glycogen stores--the body's primary energy source--and rebuild muscle. The Mayo Clinic advises consuming a meal with carbohydrates to refuel glycogen levels and protein to help muscular recovery. The body more easily absorbs nutrients immediately following exercise. Aim for taking in something as simple as low-fat chocolate milk, low-fat yogurt or peanut butter and jelly on wheat sandwich, says the American College of Sports Medicine (ACSM).
Massage
Improve recovery by massaging tired and sore muscles. The Sport Medicine Institute International (SMII) lists massage as one of its tips for recovery and injury prevention. Professional massage can be time and cost prohibitive, but you can still improve your recovery with self massage techniques, using tools such as the foam roller. With a foam roller, you can self massage all the major muscle groups, identify tight spots and help them release, according to the IDEA Fitness Journal website.
Sleep
You will not recover if you do not get enough sleep. The ACSM recommends athletes in training get at least six to eight hours sleep every night. Less than that negatively affects recovery and performance. In fact, many people who do exercise need more sleep to ensure they recover between exercise sessions.
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