Ideally, any resistance training program will gradually increase the intensity of each workout, within your limits.

This is called progressive overload, a principle used in many Sweat programs where your training routine undergoes regular small adjustments to your workout volume, intensity, density and frequency.

All of our bodies are different, so keep checking in with how you feel during your training sessions and as you recover. If an exercise feels too strenuous, take a modification. If a weight feels too heavy, go lighter. Based on their findings, Sports Performance Bulletin highlights that while technology can be a useful way to monitor performance and fatigue, you should never neglect the power of self-monitoring.

Only YOU know how you truly feel - both in relation to fatigue, soreness and your training. To avoid burnout or overtraining , be aware of telltale signs like poor sleep, fatigue, lowered immunity or constant achy muscles.

Feeling rested, recovered and ready to get back into it? Check out our trainers' top workout tips. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine.

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Login with Facebook. Log In or Sign Up. Sweat App Logout. Pick a username Username is invalid or already taken. Save Changes. Home Blog fitness How To Speed Up Muscle Recovery: 14 Proven Ways Home Blog Fitness How To Speed Up Muscle Recovery: 14 Proven Ways.

Sweat - sweat. How to speed up muscle recovery The Sweat trainers often receive questions from the Sweat Community about how to relieve sore muscles after a workout. Hydrate Drinking water is essential for your overall health and post-workout recovery, including muscle repair.

What about supplements? Warm up before your workouts According to Mayo Clinic , taking the time to complete an effective warm-up may help to reduce muscle soreness and risk of injury. Make time to cool down Alongside a warm-up, the Mayo Clinic recommends including cool-down exercises after your workout to allow your heart rate, breathing and blood pressure to gradually recover from a tough workout or HIIT session.

Foam roll A meta-analysis of the effects of foam rolling on performance and recovery found that foam rolling before and after a workout can also help improve performance while also promoting flexibility. Take a cool bath or shower Post-workout soreness is usually caused by micro-tears in your muscles - a normal process that occurs as your muscles adapt to the workload and become stronger.

Keep moving Light movement in between your workouts, such as walking and stretching, can help to promote blood flow, bringing nutrients to repair the muscles and assisting with the removal of metabolic waste.

Wear compression tights Research from on the effects of compression garments on recovery observed significant positive effects on performance, with the researchers recommending athletes wear compression tights immediately after intense exercise based on these results. Reduce stress Did you know your emotional and mental wellbeing can affect your muscle recovery?

Listen to your body All of our bodies are different, so keep checking in with how you feel during your training sessions and as you recover. More Blogs fitness. National Fitness Month: Bring The Energy With Free Workouts And More.

Leave a comment Newest Oldest. Stay in the loop with the world's largest female fitness community! Kayla Itsines. Kelsey Wells. Sjana Elise. Chontel Duncan. A separate study from the same publication found that stress levels and recovery times are linked, with increased stress leading to a slower recovery, while less stress saw a faster recovery window.

So, focussing on techniques for managing your stress on rest days is also a positive approach for improving your recovery. Many different recovery approaches will help you process and benefit from your workouts.

You can include any of these types of recovery in your exercise plan, depending on what workouts you do and when, to ensure your body is always in peak condition.

So, this form of recovery should be a priority at the end of every workout day. The more you exercise, the more importance you should place on sleep. As the name suggests, passive recovery is when you give your body a complete break, doing as little physical exertion as possible. A recovery session like this might be relaxing with a book, watching TV, or doing anything that makes you feel chilled out.

While it may seem contradictory initially, active recovery is when you do light exercise the day after an intense workout. It helps increase blood flow to your muscles , helping them to recover faster and better. A recovery session like this might look like gentle yoga, walking, or swimming.

Include some stretches and plenty of fluids; your muscles will thank you. Often referred to as soft tissue therapy, this form of recovery includes massage and foam rolling. A recent review of studies found that massage has a small but significant effect on reducing this soreness and improving flexibility after exercise.

Another popular form of recovery among athletes involves wearing form-fitting clothing often made out of elastin and nylon to increase blood flow to muscles affected by your workouts. Socks and shorts are among the most popular forms of compression garments. While there have been limited studies into their effectiveness, many athletes find they reduce the time required for muscle recovery.

This form of recovery involves a variety of different techniques involving water temperature. For some, this looks like a cold shower after a workout. For others, it could be cryotherapy or alternating between warm and cold water.

There have been a variety of research into the effectiveness of these different types of therapy, with many pointing toward the significance of cold and heat therapies in reducing muscle soreness and overall tiredness after intense exercise. Eating healthy food is essential for muscle recovery.

Without the proper diet, your body will lack the necessary nutrients to repair and develop muscle mass. Macro eating , which includes a balance of carbohydrates, proteins , and fats, is a great way to ensure your body is fuelled for recovery and primed for building bulk.

Staying hydrated is also essential for muscle recovery. Your body requires a lot of water to build the proteins in muscle tissue.

So, pay attention to your hydration, especially when working out in hot or humid weather. Sports drinks are an excellent option for any type of endurance event, like a marathon , as they help replenish electrolytes which contribute towards muscle repair that you lose through sweat.

Another drink that can boost muscle recovery is tart cherry juice. Studies have shown that this juice has both antioxidant and anti-inflammatory properties, which can accelerate recovery and reduce muscle soreness.

Interestingly, to benefit from tart cherry juice, you should consume it days before an event and days afterward. As mentioned above, consuming protein before and after a workout can significantly assist with the recovery process. Drinking chocolate milk of both the cow and soy varieties is another excellent option for this easily-digestible protein boost.

While listening to your body is an integral part of the recovery process, monitoring it can also provide valuable insights. The Cardio Load status provides a rating for your overall recent exercise, measuring your strain vs.

tolerance to let you know if your training has been productive or overreaching. Are you ready for high-intensity training? This simple fitness assessment can tell if your leg muscles have the necessary power for this type of workout by comparing it with your day average.

Plus, this test has been backed by a recent study , confirming its effectiveness. As we have seen, factoring in time for your recovery is essential to any training schedule. So, make sure you get the most out of what you put in by allowing time to rest and repair — then get ready to go again.

Or give it a thumbs up! I like this article You liked this article Thanks! Please note that the information provided in the Polar Blog articles cannot replace individual advice from health professionals.

Please consult your physician before starting a new fitness program. Think rest is for the weak? Working out but not recovering properly is counterproductive.