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3 tips on how to aid recovery

Bounce back from your workout with our top tips below

Here at Bootcamp SE16 we like to work you hard to get results. But it’s also important to focus on recovery, making sure your body is ready for its next workout, as well as maximising and speeding up your results (as well as making sure you can even walk!).

 Recovery is really where your body makes its gains in fitness and athletic ability as well as muscle and bone maintenance and metabolic after-burn. Often when people don’t recover properly they can get injured and then thrown off their fitness routine.  

So, taking all the proper steps after your training can make a big difference. Not sure how to help your body best recover? Check out our top tips below:

Rest up

Sleep helps aid recovery as your muscles rebuild over night during rest. During certain phases of sleep, your brain is resting with very little activity, so the blood supply available to your muscles increases, delivering extra amounts of oxygen and nutrients which facilitate their healing and growth. Muscles and tissues are rejuvenated during this phase of sleep, helping you bounce back to another Bootcamp session.

Hydration

Drinking water is absolutely crucial to recovering from your workout aches and pains. Water plays a significant role in the process of recovery – from helping digest vital nutrients to repairing muscles damaged during exercise. Remember that our muscles are actually 75% water and they’ll need replenishing after a workout.

Balanced diet

I know you’ve heard lots about the benefits of eating a balanced diet, but did you know the role food plays in recovering from exercise? Calcium and magnesium in particular are wonder minerals when it comes to exercise. Together they help boost proper hydration, reduce lactic acid, and act as natural muscle relaxers. You can find these micronutrients in many foods including green leafy veggies and almonds.

Also eating ginger can help you manage post-workout soreness. Research indicates that two grams of ginger root can effectively decrease exercise-induced muscle soreness if taken before and several days after a heavy workout. Try it in a juice or smoothie, or use fresh ginger in a recipe. If you’re feeling extra brave you can chew root ginger too!

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