Do you love a good workout? We sure do! Rigorous exercise gets our blood pumping and our muscles moving, keeping us strong and healthy.
As much as we may enjoy a robust fitness routine, any strenuous exercise requires sufficient recovery time. According to this article from Healthline, reserving time for recovery is equally as important as regular exercise because it allows for tissue repair, prevents muscular fatigue, and reduces the risk of injury, among other benefits.
Whether you’re just starting an exercise routine or you’re a seasoned fitness aficionado, we’re here to help you get the most out of recovery time. Join us as we explore some tips to help you recover from a strenuous workout!
One: Prioritize healthy food and water intake
Just as a car needs fuel to drive, you need adequate nutritional intake to move your body. When recovering from strenuous exercise, first emphasize proper hydration by replacing fluids lost during your workout. The body loses a lot of fluid through perspiration, so it’s ideal to drink plenty of water while you work out, as well.
If you engage in high-intensity exercise, you may consider drinking an electrolyte drink to help you rehydrate fast. Electrolyte drinks consist of water, electrolyte minerals like sodium, magnesium, and potassium, and a small amount of sugar.
In addition to drinking enough water, be sure to refuel with some recovery foods. According to researchers, 20 to 40 grams of high-quality protein and carbohydrates are preferable within 60 minutes after your workout.
Two: Implement CBD into your recovery routine
CBD, or cannabidiol, is a non-psychoactive compound derived from the federally legal hemp plant. This potent cannabinoid has gained mainstream popularity in recent years due to its versatility in health applications.
CBD may ease muscle tension by targeting neurotransmitters in the endocannabinoid system (ECS) that regulate muscle contractions. With consistent use, CBD also builds up in your ECS to prevent chronic tension by preemptively relieving continuous muscle contractions.
CBD may also reduce pain and inflammation by targeting and reducing pro-inflammatory cytokines in the body. These ECS interactions relieve inflammation and the accompanying inflammatory pain that can lead to decreased muscular and joint function.
Three: Stretch your muscles
Gentle stretching immediately following a good workout helps your muscles recover by reducing muscle stiffness and soreness. Regular stretching also increases flexibility, which may help you avoid injury in the long run.
For optimal benefits, consider stretching both before and after each workout session.
Active, dynamic stretches (e.g., jumping jacks, lunges, or arm circles) are best pre-workout. These increase your range of motion, warm up your muscles, and increase blood flow in preparation for more strenuous exercises.
Post-workout static stretching (e.g., seated butterfly stretch or cobra pose) involves stretches that are held in place for 20 to 30 seconds. These help your body slow down before completely ceasing movement, decreasing physiological and mental stress and enhancing agility and strength.
Four: Take a soothing post-workout bath
It’s safe to assume that most of us prefer to avoid marinating in our own sweat after some rigorous exercise. In addition to cleansing your skin, taking time to soak in the bathtub helps relax achy joints and sore muscles. We love the “All Is Calm” Bath Bomb from Bee’s Knees Wellness because it’s infused with a whopping 200 mg of Broad Spectrum CBD for an extra soothing boost!
Although many of us prefer the coziness of a warm bath, some athletes swear by ice baths. Proponents of this chilly post-workout ritual claim that ice baths prevent injury, decrease inflammation, reduce recovery time, and mitigate muscle soreness.
Before attempting an ice bath, be sure you understand the potential risks and side effects that come with this recovery method, especially if you have any preexisting cardiovascular issues or other medical conditions. Always consult with a trusted healthcare provider if you have any questions or concerns.
Five: Rest and replenish
This one may seem like a given, but some of us have an understandably difficult time slowing down when exercising makes us feel invigorated and energetic. Ample recovery time is paramount to a healthy fitness routine because it allows the body to repair microtears and heal the inflammation that can lead to injury.
Taking a break and allowing yourself to lounge for a day or two may be best if you’re feeling overexerted. Longer breaks may be necessary if you’ve experienced injuries or if any inflammation fails to subside quickly. Consider a CBD edible like these Full Spectrum Lemon Gummies from Bee’s Knees Wellness to promote whole-body relaxation and recovery!
If you’re feeling good overall and don’t want to lose your momentum, you might consider some active recovery time that involves gentle movement. This promotes circulation without overtaxing the body. Low-impact exercises include a short yoga routine, brisk walking, or a slow bike ride.
Six: Get a relaxing massage
Massages don’t just feel great – they also improve circulation and accelerate your body’s ability to relax. A professional massage is a great option if you have the time and the resources; however, self-massage can be just as effective without the added price tag.
Self-massage typically involves the use of your own hands or the addition of a massage gun, foam roller, or even a simple unused tennis ball. Be mindful of your personal limits, avoiding excessive force and alleviating pressure with sudden, sharp pain.
Want to enhance your massage with some CBD? We recommend this tension-relieving Full Spectrum Salve or this Full Spectrum Magnesium Foot Cream (perfect for sore feet!) from Bee’s Knees Wellness. Need an on-the-go product? Throw their Muscle and Joint Rub Roll-On in your gym or travel bag for fast-acting relief.
Seven: Improve your sleep routine
Getting adequate sleep promotes healing and allows your body to rest completely. Your body produces large amounts of growth hormone during sleep, which is responsible for tissue repair and growth. Sleep also replenishes the body’s muscle glycogen, or energy supply.
When you don’t get enough sleep, you compromise your body’s regenerative capabilities and in turn, your workout performance. You also raise your risk of injury or ongoing inflammation.
If you struggle to get a good night’s rest, check out this article for some helpful sleep tips! Additionally, you may consider a sleep aid like CBD to combat insomnia. We love these Full Spectrum Dream Gummies from Bee’s Knees Wellness, formulated with 50 mg of CBD, 5 mg of CBN, and 3 mg of melatonin to boost your sleep routine.
A strenuous workout doesn’t have to be overly painful or involve a long rest period. By taking a few extra steps to improve your recovery routine, you may find yourself ready to get back on your feet quicker than anticipated!