It is normal for individuals to pause workout routines from time to time depending on several reasons that surrounds their day-to-day operations i.e. tight employment schedule, physical fitness (fatigue), health status and travels.
With that in place, it takes a tall order to recover fully to a workout routine, which might at some time take a bit long or even permanently demotivate an individual to getting back to working out.
The Importance of Recovery
Rest is essential in muscle and tissue repair to ensure contraction and the general building up of strength in muscles. This becomes really important especially in the event that the person has just worked out especially through weight training exercising. It takes about 24-48 hours for muscles to rebuild and when the muscles are exercised again within this duration the muscle tissues will be broken down. As a result, in weight training exercises, it is recommended that a particular muscle should not be trained more than once in a particular week. When it comes to recovery methods, there are many types which exist and experts advise on some main types.
Some of the measures to take on a recovery journey include-
- Stretching
- Massage
- Ice Bath
- A bit more sleep
- Post workout snap option
- Rest and Relax
- Try Visualization Exercises
- Avoid Overtraining
Post-Training Recovery Guidelines
Here are some general guidelines for post-training recovery, according to ACE:
During stat recovery, about 24 to 72 hours are required for activities that involve rigorous exercise or weight training to develop muscles.
They recommend that for endurance workouts, you should rest for 24 hours especially when the workouts are intensive.
Suggest 48 to 72 hours of recovery time when performing strength exercises.
This is because it is improper to work the same muscle group such as doing squats or any heavy exercises on consecutive days. During rest days, try and cycling, going for a walked or doing other light exercises like cycling slowly.