Sometimes, the fatigue feeling and extreme muscle soreness after a workout will make you never want to step inside a gym or fitness class again. Here are some tips and advice you can follow to ensure you feel your best so you never have to skip a gym day again!
- HYDRATE
You may have heard your body is composed of 60% water. Even if you haven’t, it is not a secret that water is essential to getting through the workout and even more so in recovery. Even as a student-athlete, I still have a tough time reminding myself to drink water and cannot reasonably force myself to carry the plastic gallon jug around (sorry to all the athletes and gym heads). So, I have a more personalized option with my 64 oz water bottle from Amazon. Drinking two a day keeps the soreness away for me!
- EAT UP!!!
Food is the key to the body’s recovery after any physical activity, no matter how demanding. As for some advice for life, I always try to eat in the first thirty minutes after working out. Of course, depending on my schedule, this is not always easy, so I always like to keep a snack in my bag to avoid going hours without food. Find what works for you: an easy PB&J or a protein-based granola bar! Just make sure you get the meal you deserve after that workout!
- WHAT’S A “COOL DOWN”?
A “cool down” is like a warm-up but after the workout. The nickname for the activity can seem almost contradictory at times, especially if you just completed a challenging training. However, you cannot press the skip button for this part of the workout. Some popular “cool down” exercises include low-intensity jogging or walking, biking, dynamic stretching, and my personal favorite: foam rolling! I use a Deep Tissue Foam Roller following my workout routine and “roll out” the entire body, including hamstrings, quads, back, calves, neck, etc. I apply pressure to each body part in ten or more crosswise movements depending on where the muscle soreness is focused. Trust me, your body will give you a huge “thank you” afterwards.
- GET SOME ZZZs
You have heard it before. Prioritize your sleep! We all have a routine for the morning, but why not for the evening? I try to stick to my nightly routine no matter what I complete in my daily agenda. Eating, taking off my makeup, showering, stretching, planning the next day, etc., are some items I intend to check off to wind down. I also try to be in bed at least 8-9 hours before waking up. In doing so, I notice a more productive sleep to ensure a soft start for the next day.
- LISTEN TO YOUR BODY
An essential rule is listening to your body. By noticing how your body feels before and after any physical activity, you can quickly determine what steps are working for you and what are not. If you feel fatigued throughout the day, even when you think you shouldn’t, your body tells you what could be lacking, such as proper rest, nutrients, or hydration. Always check in with a trusted friend, family member, teammate, coach, trainer, or school nutritionist for more support and resources, especially if you feel overwhelmed for extended periods. Those necessary steps will extend your fitness timeline and create more enjoyable workouts later.