There’s an old saying, there’s no such thing as over-training, just under recovery and although that can be debated in different ways, the sentiment remains. Recovery is very important.

 

You don’t need to train to within an inch of your life every time you hit the gym but if you are never at least a little sore after workouts from time-to-time, you’re probably not pushing hard enough. The body is incredibly resilient and making progress takes a lot of effort so maximising your time in the gym by working hard and then needing quality recovery is the way to go. 

Here are some of my favourite tips for recovery after strenuous workout activity.

  1. Rest. As a genuine rule it’s best to leave a muscle group 24-48 hours to recover after training it, especially if it’s intense resistance training and close to muscle failure in multiple sets. I would also go as far to say that if you’re someone who trains regularly and vigorously then it’s good to have longer breaks from training all together every 18-20 weeks where you don’t train for around 3-7 days for deeper muscle recovery.
  2. Relax in a bath. Soaking in an Epsom salt bath after your workouts can prevent inflammation and significantly shorten your recovery time.
  3. Use muscle oils. I particularly like Hong Hua You, Muscle and Tendon Trauma Oil by Dermatology M. I swear by this muscle oil as it has a very soothing effect, it feels warm on the body and instantly relieves my sore muscles post-workout. What’s even better is that it’s 99% natural made from active Chinese herbs and botanical extracts. Smells great too and leaves my skin feeling so soft! I tend to use this when I’ve done a particularly good workout and my DOMS (delayed-onset muscle soreness) are feeling quite sore as opposed to every day which feels like even more of a treat.
  4. Sauna followed by cold shower cycles. Both of these are great independently from each other but I find them particularly powerful when combined. Both time in a sauna and taking a cold shower help reduce inflammation and boost blood flow around the body. I also personally find saunas or steam rooms very relaxing and a great place to reflect and meditate which is another big bonus.