Holiday Self-Care & Stress Relief
November 25, 2024
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Your success at the gym this new year relies on what you do beyond your workouts. A consistent approach to post-workout recovery helps you handle muscle soreness, avoid injuries, and make progress you can build on. If you know what to do before and after your workout—including everything from protein and water intake to sleeping—you can put yourself on the path to big gains in 2024.
Delayed onset muscle soreness is normal after a workout—especially if it’s your first time exercising in a while. You won’t feel the effects right away, but once they kick in, your first instinct may be to do as little physical activity as possible. However, stretching, light cardio, and yoga are excellent for post-workout recovery. What’s more, doing these activities before you hit the gym can minimize muscle soreness after your next workout.
Proper nutrition helps you support your progress in the gym, and part of that includes knowing what to eat and when. Your body needs protein and carbohydrates before and after a workout for optimal performance and results. As a general rule, try to eat a healthy snack 1-4 hours before your workout and within 60 minutes of finishing. Good options might include bananas and peanut butter, oatmeal, fruits, yogurt, eggs, or low-sugar protein bars or powder mixes. If you want help getting started, consider our Ideal Protein Weight Loss program.
Working out helps your body, but repetitive motions and muscle strain can build up and lead to injuries. While stretching is important for post-workout recovery, you should rest for a day or two after rigorous exercise to give your body time to recover. If you lift weights and focus on specific muscle groups, you should avoid working those same muscles two days in a row. For example, if your Monday workout focuses on your chest, have your Tuesday workout focus on your legs or back, and plan to take Wednesday off. You generally want to avoid working out more than five days a week.
Livingston County Chiropractic Center is excited to help you on your wellness journey in 2024, and we have several great tools to keep you on track to meet your goals. From chiropractic adjustments to help you recover from muscle soreness after a workout to physical rehabilitation and regenerative medicine to get you back into the gym after an injury, our services and products can help make a difference.
Whether you need help getting started with your exercise goals or are looking for tips for post-workout recovery, Livingston County Chiropractic Center is here to help. If you’d like to learn more about what we have to offer, please call us at 815-844-4631, schedule an appointment, or stop into our offices in Pontiac, IL.
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