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When we move our bodies, especially if any endurance or heavy lifting is involved, our muscles have to learn how to adapt — have you ever started a new workout plan and notice how sore you are after the workout? Yep, that’s your muscles adapting — it’s a good thing!
F45 Training is the perfect place to level up your fitness! We offer HIIT mixed with a little cardio, resistance, and a hybrid of both, providing our athletes with the best movement options seven days a week! Take a moment with us and explore the wide world of muscle recovery!
Why Muscle Recovery?
If you’re like most fitness enthusiasts, you hate being sore. Sure, we all like a little dose of it — it means we worked hard — but the delayed onset muscle soreness (DOMS) that can last and last is no fun, and it puts a damper on training.
The whole point of training is to get back out there day in and day out to reach your fitness goals, and if your muscles are sore, you’re not going to be able to do that. So, how do you recover? Let’s explore some common ways to aid muscle recovery and help you feel your best after a workout.
The Tried and True in Muscle Recovery Options
You’ll hear this time and time again, but hydration is, oh so important, to those training, especially as we see warmer temps. This means staying hydrated throughout your day, during your workout, and after you’re done.
Dehydrated muscles are sore muscles and you can often experience muscle cramping post-workout if you’re dehydrated, not to mention a buildup of lactic acid that we know and recognize and something that keeps us sore.
Help flush and move things around with water and prevent them from dehydration.
Not sure how to tell if you’re dehydrated? Well, there is always the urine test — the closer you are to a light color pee, the better — or, you could get really technical and invest in urine specific gravity strips (USG), these will give you the best picture into your hydration level.
Get Your Shut-Eye
Never, we emphasize, NEVER underestimate how important sleep is. If you’re a young sprite, you may not see the need, but if you’re no spring chicken and over 30, sleep is going to be one of your best recovery tools.
Sleep is where your muscles get to do their thing — recover and help you with your body goals! Plus, if you’re not giving your muscles a chance to recover, you could be setting yourself up for injury and even over-training syndrome.
Try a Protein Shake
Protein is one of the simplest recovery methods you can use, which is why you always see people walking around sipping on their shaker bottles! While there are a million articles you can read about protein timing after your workout, a good rule of thumb is to try and get it in within 15 to 30 minutes after your workout.
If your workout involved lifting or any kind of HIIT, a 2:1 ratio of carbs to protein is ideal — the protein helps your muscles recover and assist in muscle building, while the carbs replenish your much-needed glycogen stores.
Warm-Up and Cool Down
You’ll never hear us stress this enough, and even though we maximize your HIIT workouts in a quick and efficient 45 minutes, you still need a warm-up and cool down.
These things can really be anything, you just need to warm up your muscles beforehand and get your heart rate down afterward.
For a warm-up, you could dance, do 100 jumping jacks, or throw in some burpees for good measure, while your cool-down could focus on a couple of yoga poses, or walking or jogging. At the end of the day, you just want to support your muscles — go in warm to avoid an injury and cool down to prevent muscle soreness.
Foam rolling is an amazing way to work your sore muscles, breaking up knots and tender areas. Get consistent with foam rolling, and if you’re training on a regular basis, do it at least once a day — many people will do it right before bed.
There are a variety of sports supplements that can help with muscle soreness (they combat excess inflammation) including turmeric, tart cherry, fish oil (hello, omega-3 fatty acids!), Boswellia (frankincense), ginger, and many, many more — go to your local health foods store and hit up the vitamin section and they can steer you in the right direction.
Muscle salves and creams such as arnica, magnesium, and CBD are a great way to tend to actively sore muscles — they’re topical and address acute pain to help you feel better and, hopefully, get back into the gym!
Muscle recovery doesn’t have to be hard! One of the biggest things we see at F45 Training is people getting so caught up in the next best thing that they forget how helpful protein and water are! It never hurts to try the basics first, and see what happens!
Are you ready to move?
At F45 Training, we’re a functional fitness gym that combines circuit and HIIT workouts that’s fun and challenging.
What does a typical group class look like?
- Go time
- High fives
There’s always a workout for you to join seven days a week!
With three convenient locations, in Queen Ann, Northgate, and Seattle, begin realizing your fitness goals today!