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How to recover from long runs, Crossfit workouts, HIIT and more



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Workout recovery is an art – sometimes it means yoga and foam rolling; sometimes it means high tech tools. But no matter what, it's a long game,


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A good workout, no matter the modality, leaves you struggling to walk upstairs or lift your arms overhead. To minimize the time you spend battling muscle soreness – and the number of times you find yourself wondering if you really need to leave the house because of you, or putting on clothes hurts – you should know how to properly recover from your workouts.

Sure, you can minimize the risk of stress and strain during your workout.

Read more : The best massage guns for recovery and chronic pain

Before you decide that that's too complicated, read this article, where you'll learn exactly how to recover from long runs, CrossFit workouts, HIIT and more.

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How to recover from a long run

The actual distance of a "long run" differs for everyone depending on their cardiorespiratory fitness level, muscular endurance, current training cycle and more. For example, a long run during half marathon training for me is 10 to 15 miles. Out of half-marathon training season, however, a run of five to eight miles suffices as a long run.

Whatever your distance, endurance training taxes your slow twitch (type one) muscle fibers, or the muscle fibers responsible for low-intensity, repetitive exercise – like running a marathon. If you run long enough, however, your body will start to recruit your fast-twitch (type 2) muscle fibers to help with slow-twitch tasks.

Additionally, endurance training depletes your glycogen stores (carbohydrates stored in your muscles for instant energy) and trains your body to use fat for fuel. Lactic acid buildup and replenishing your glycogen stores.

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Training for endurance events, such as marathons, depletes your glycogen stores and taxes slow- twitch muscle fibers.


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Physical recovery: Cold therapy has proven to be effective at helping endurance athletes recover from training sessions. You can try whole-body cryotherapy, take a cold shower or apply while you rest.

Nutrition recovery: Eat fast-digesting carbs as soon as you can after your long run, along microtraumas in your muscles. Examples of good fast-digesting carbs include bananas, fruit juice and white rice. Avoid high-fat foods in the window right after your run, as fats can slow digestion and can prevent you from rebounding from endurance training. Some fat does not hurt so feel free to eat eggs in a healthy oil. Do not forget to rehydrate with electrolytes!

Read more: When to replace your running shoes

How to recover from sprints

Do you run, bike, swim or use any other modality to get your Fast-twitch muscle fibers, which allow you to perform high-power, explosive movements. Sprinting burns a lot of calories in a short amount of time, using high levels of blood oxygen and putting stress on your lower extremity joints (ankles, knees and hips). To recover from sprints, you should focus on mobilizing your joints and replenishing lost nutrients.

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Explosive movements like sprinting require utilization of fast-twitch muscle fibers and high levels of blood oxygen.


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Physical recovery: Spend 10 to 15 minutes performing dynamic stretches after a sprint workout. This helps to keep your joints flexible and can reduce the severity of soreness you experience the next day. Compression therapy may help with sprint recovery, as it promotes healthy blood flow to the joints.

Nutrition recovery: Similar to endurance training, speed training your glycogen stores, so you'll want to replenish those with simple carbohydrates. You should also drink an electrolyte-fortified beverage, such as Powerade, and eat.

How to recover from high-intensity interval training

Even when you are using your own bodyweight, high-intensity interval training (HIIT) develops speed, power and endurance.

Physical recovery: The variety of motion, full-body focus and fast pace that characterizes HIIT workouts can lead to muscle knots, limited range of motion and lasting soreness best thing you can do after a HIIT workout is to keep moving – slowly. A few minutes of walking or slow cycling gives your heart a smooth transition from work to rest and keeps your blood flowing, delivering more nutrients and oxygen to your fatigued muscles. Follow up with joint mobilization via dynamic stretching and preempt muscle knots with massage or percussive therapy.

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Read more: Nutrition recovery: Nutrition recovery: [http://www.naturalnutrition.nl] in your body), but fast-paced, high-intensity exercise is particularly notorious for it. Because of that, you should consume antioxidant-rich foods after a HIIT workout in addition to the protein and carbohydrates your body needs to replenish and repair itself. Just a few examples of antioxidant foods include berries, leafy greens, beets and broccoli.

How to recover from a CrossFit workout

CrossFit is essentially a type of high-intensity interval training that combines multiple types of exercise into one: strength, muscular endurance, cardio endurance and speed. As such, the best recovery techniques for CrossFit workouts vary significantly depending on the prominent feature of the workout. Overall recovery, though, you should focus on joint mobilization, muscle repair and nutrient replenishment.

Physical recovery: Many CrossFit athletes are working on foam and massage guns as the ultimate recovery tools because they both help out work tight muscle knots that form in response to the fast-paced, compound motion characteristic of CrossFit. Icing your joints can help offset the pounding from high-impact exercises like box jumps and sprints, while static stretching helps you cool down from longer, more endurance-based workouts.

Nutrition recovery: Consume fast-digesting carbohydrates and protein as soon as you can after a Crossfit workout. You may also benefit from an amino acid drink, as amino acids are the building blocks of protein and trace protein synthesis.

How to recover from a strength training session

You may consider training and weight training the same thing, but true strength training involves very low rep schemes and very heavy weights. According to the American Council on Exercise, the strength-building workouts should include 85% of your one-rep max for particular movements. For example, if I'm trying to get stronger at squatting, I'd program five sets of five (5×5) squats at 85% of my maximum squat.

maximum output, which fatigues your nervous system in addition to your type of muscle. To recover from a strength training session, focus on muscle repair and nervous system modulation.

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Heavy weightlifting taxes your nervous system as it drives your muscles, so it's important to allow your body time to return to a resting state.


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Physical recovery: Allowing you to take a long time to get to the end of the cycle by engaging in five to 10 minutes of slow, steady-state cardio – try walking, cycling or rowing on a rowing machine. Regulate your breathing as you do this. After that, the muscles used during your workout. So, rest is imperative after a heavy lifting session: According to ACE, you should give yourself one full day to recover before the same muscle group again.

Nutrition recovery: You may be more concerned about consuming protein or amino acid supplements before your workout. Research shows that consuming protein alongside carbohydrates before a workout. Within 30 minutes of finishing your workout, you should eat three grams of carbohydrates for each gram of protein (eg, 40 grams of protein and 120 grams of carbohydrates), according to the International Society of Sports Nutrition ,

How to recover from a bodybuilding workout

While bodybuilding also employs weight training, the level and modality of resistance differs from that of strength training. When people do bodybuilding workouts, the goal is to increase muscle mass. The type of training is to increase muscle mass and hypertrophy training, and it generally involves higher rep and lower weights than strength training.

According to ACE, to achieve hypertrophy, you should focus on sets of six to twelve reps with short to medium rest periods, using moderate to moderate heavy weights. When you lift that, you work both slow-twitch and fast-twitch muscles because your body requires both power and endurance to perform moderately heavy lifts in succession. Like strength training, hypertrophy training so fatigues your nervous system, though not quite as heavily.

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Medium to high volume weight training both fast-twitch and slow-twitch muscles.


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Physical recovery: Mobility and blood flow should be in focus after a bodybuilding workout. Dynamic and static stretching can help with mobility, as can foam rolling. Percussive massage may help with recovery, but the percussive massage may seem prominently before a workout. To encourage blood flow, engage in a few minutes of steady-state cardio, try compression therapy or heat therapy to increase blood flow to a particular area.

Nutrition recovery: As you might have noticed, carbohydrates and protein are essential post-workout nutrients. 30 minutes of a hypertrophy workout, you should consistently aim for a high-protein, high-carbohydrate workout. Because high-rep weightlifting routines may cause you to sweat more than low-rep routines, make sure to replenish your electrolytes with a sports drink.

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For ultimate recovery, you should incorporate both the physical and nutritional elements. Sometimes, that's what it takes to eat and drink a protein shake.


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Long-lasting recovery

While most recovery tactics prove effective when used immediately after exercising, workout recovery is a long game. Beyond the 30 to 60 minute post-workout window.

That means eating a diet that supports your fitness goals; engaging in gentle, mobilizing exercise like stretching and yoga; staying hydrated before, during and after workouts; getting enough sleep on a regular basis; and practicing stress-relief and self-care activities that keep you emotionally healthy.

Workouts of the same modality. For instance, if you're a runner, you should not plan three speed training workouts in a row.

Monday: Speed ​​workout

  • Tuesday: 6-mile pace
  • Wednesday: Cross-training workout with resistance exercises
  • Friday: Long run
  • Saturday: Speed ​​workout
  • Sunday: Rest day
  • Now you know how to recover from your favorite sweat sesh, learn how to warm up beforehand to prevent injuries and track the intensity of your workouts without a smart watch.


    The information contained in this article is for educational and informational purposes only and is not intended to be a health or medical advice. Always consult a physician or any other person.


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