We know you’ve been training hard and putting in extra hours at the gym to stay fit and healthy. That said, spending a lot of time constantly lifting can actually slow down your progress and cause worse health concerns. Rest/relaxation is necessary parts of any strength and training methods and most coaches/professionals would claim that it’s just as or more necessary than the workout itself.
You need your body to recover before any more progress can be achieved. It’s crucial to avoid any injuries, long-term continuous training, or bouts of fatigue from time to time. With these healthy resting tips you will neck back to training at 100% in no time:
Get plenty of sleep
It has been suggested that lack of much-needed sleep can minimize the tolerance for training, change your mood, make you feel more exhausted and critically affect the main response of the body to adapt to the stress of training. Hormonal activity while sleeping is one of the most crucial aspects involving rest.
In fact, the need for sleep is to promote a state of rest in the body. Try to follow a fixed sleeping routine where you go to bed at the same time every night of the week. Avoid things like light, phones, tablets, and TVs and if convenient, go for 8 hours of sleep every night or you can get in your afternoon power nap for half an hour to relax your body.
Dehydration can minimize your performance quality, as well as delay the recovery period. Exercise and extreme physical activity of any kind can cause the body to beg for more water and fluids. You should always stay hydrated to make up for all the water lost while sweating. Most trainers advise around 1 liter of water per 1000 calories burned.
Get your nutrients
Recovery is a period during which good nutrition is necessary. Protein foods are needs to repair muscle tissue as well as supply the needed substances for different cells, tissues, enzymes, and hormones. Based on how commonly you work out throughout the week, protein intakes should range from 1.0 to 1.6 grams of protein per kg of body weight every day.
Have a post-workout snack that has about 50 grams of carbohydrates and 30 grams of protein. A proper meal should be eaten every 2 hours after exercising to regulate the recovery process.
Take a nice shower
This one’s pretty straightforward. After an intense workout, your body has an immense buildup of sweat, salt, and heat. The immense amount of moisture and hot excretions are a growing bed for bacteria and dirt which can leave you feeling dirty and getting sick. You’ll need to cool down effectively and get clean immediately after a workout by taking a relaxing and healing shower.
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- The Moen Rainshower Showerhead
- The American Standard Modern Rain Showerhead
- The Hansgrohe Raindance Showerhead
After your final take about buying the particular brand and product, go to the Amazon links provided to get the shower head that works for your post-workout shower needs. Once that’s done, you’ll be the proud owner of a high-quality power shower head that helps you de-stress and recover from a great workout!