When it comes to your workouts, there’s one key element which is so often forgotten or neglected: recovery! Recovery is critical to improving performance, making your muscles less stiff and tight after a sweat session, and helping you see results faster.
Basically, it’s the final piece of the puzzle to achieving your health goals!
So we’re sharing four ways to improve your recovery, to support you in your workouts and everyday life.
1.Stretch it out.
While it can be so tempting to bolt out the door and jump straight into the shower at the end of a workout, it’s not too much of a stretch to set aside an extra 5 to 10 minutes to cool down and stretch out the muscles you’ve used. We take a few minutes after each Symetrie session for just this reason – it’s a great way to improve your recovery and healing, and prevent any injuries.
So take a little time to stretch out your glutes, hips, quads and chest, and then you can get on with your day!
2. Refuel after each workout.
Refuelling with the right foods after each sweat session is really important to supporting your body’s recovery. Aim to replace the energy you’ve used up during your workout by including a source of complex carbs, such as sweet potato or brown rice, to replenish your glycogen stores, as well as a source of protein to support muscle repair and recovery – especially after your HIIT and resistance sessions!
If you don’t eat a well-balanced meal after a workout, you’ll feel more fatigued, and struggle with low blood sugar levels. A big plate of scrambled eggs, with a side of spinach and sweet potato is a great example of a post-workout meal – combining complex carbs, protein, fibre and veggies – the ultimate combo!
And equally importantly: rehydrate! You need to replace the electrolytes and fluids you used up when you were sweating it out!
These elements will support your recovery, so you’re feeling re-energised and refreshed in no time.
3. Take it to the next level.
If you’re serious about your recovery protocols, you can take it to a whole new level by incorporating particular recovery practices, such as saunas, hot and cold therapy, or even foam rolling, into your week.
These protocols have all been shown to improve blood flow (which really helps when your muscles are feeling sore and fatigued), and support (and speed up!) your body’s natural recovery processes – as well as preventing potential injuries! Adding one or two into your weekly routine can make a world of difference – particularly if you’re hitting Symetrie regularly.
Interested in giving saunas, hot and cold therapy, or Normatec compression a try? Head to Recoverie to check out all the options available to you to meet all your recovery needs. Even better, we’ve got a discount code for you – enter SYMETRIE10 at checkout for $10 off the Recoverie intro offer!
4. Magical Magnesium.
Consider adding a Magnesium supplement or oil into your recovery routine – it’s absolutely incredible for improving muscle recovery and sleep. Magnesium helps relax your muscles, and prevents them from cramping or spasming. It’s also a powerful anti-inflammatory, making it truly incredible for muscle recovery! It’s role in supporting sleep is equally important, as sleep is essential for your recovery too, so basically Magnesium has all the boxes ticked.
Try using a Magnesium oil on your sore muscles, or finding a powdered form of the mineral that works for you – there are a lot of different options and types available, so speak to your doctor for advice on what’s best for you!
Make sure to set aside just a few minutes after each workout, and a little extra time per week, to put these tips into practice. You’ll feel the difference in no time.
Now you’re well and truly ready to level up in your next Symetrie session! Be prepared to have more energy, endurance and enthusiasm next time you hit the gym – book in to your next class now!