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how to recover from crossfit

Tips For Crossfit Recovery after Strenuous Workout

  |   Recovery   |   No comment

CrossFit is a high-intensity workout program that pushes you to your limits. When you do that day-in and day-out, your body needs time to recover.

 

Unfortunately, many athletes forget that rest and recovery techniques are just as important as the workout.

 

Whether you’re doing CrossFit or using another form of exercise, make sure to balance your workout with time for your body to rest. Here are our best CrossFit recovery strategies.

 

Create a Schedule

 

Track how your body is responding to your current routine. Some athletes work out for five days and then take two days off. CrossFit athletes often use a different routine of three days on, one day off, two days on, and one day off to maximize their exercise levels throughout the week.

 

The important thing is to find a routine that fits your body. Instead of waiting for your body to tell you it needs recovery, you build muscle recovery into your routine.

 

You may want to build active recovery days into your schedule by planning days to do active recovery workouts at a less intense level to reduce fatigue. Do some stretching exercises or get a massage to keep the blood flow going on your rest days.

 

Pay Attention to Your Body

 

crossfit rope

 

When you’re working out at a high intensity, you need to be aware of your well-being. If you’re tired, you can’t simply assume that it’s because you’re working out too much. It could be from a lack of good sleep, improper nutrition, or a mental imbalance.

 

You have to know what your body can take and what it can’t. Pushing yourself when you know you should be at the gym is a good thing to keep yourself healthy, but if you’re going beyond your psychological tolerance, you may need to take a couple of steps back to avoid hurting yourself physically.

 

Only you know when things are out of whack. Don’t ignore your body and what it is telling you.

 

Take Care of Your Nutrition

 

Athletes have different dietary needs than the average person, especially when working out at intense levels. You have to ensure that you’re getting adequate nutrition for your cells to recover between workouts outside of your training sessions.

 

You have to stay hydrated to maintain good blood volume and metabolize lactic acid post workout. Healthy fats, lean proteins, and good carbohydrates are essential to your CrossFit recovery. Speaking with a nutritionist who understands the needs of athletes can help you maximize your diet to make sure you’re getting what you need to take care of your body.

 

Mobility Exercises

 

crossfit stretching

 

When you exercise, the muscle tissues stretch and contract. To maintain good movement and keep the muscle tissue healthy, you need to stretch and use mobility exercises.

 

  • Foam rollers – used regularly, foam rolling can smash out knots in the muscles and ease tension.
  • Massage – if you’re experiencing trigger points or tightness under challenging areas, a massage therapist can target those areas to help keep your body loose.
  • Stretching – on recovery days, keep your body flexible by stretching exercises.

 

Get Enough Rest

 

CrossFit athletes drive to be their best in everything. Getting enough rest is vital to being the best. When you sleep, your cells regenerate. Rest isn’t just for your physical needs. It’s also crucial to your mental health.

 

It can be challenging to get motivated to get to the gym when you’re tired. Make sure you’re getting enough sleep at night. If you can fit in a power nap after training, it can help your body recover from the session to prepare for the next time.

 

You need time to clear your mind during the day, too. Give yourself time each day to meditate or chill out. Don’t think you have to be 100% every second of the day.

 

Use Heat or Cold to Help Muscles Recover

 

If you have an incredibly sore muscle group after a workout, apply a cold pack, which can help lower inflammation. Heat compresses help boost circulation to your muscles, which lets you metabolize lactic acid buildup after a workout. Using heat or cold helps your muscles recover quicker than expected.

 

A Hot Tub Soak

 

crossfit hot tub recovery

 

Hydrotherapy is for sore muscles after strenuous exercise, but the benefits of a soak in hot water go beyond just easing aching muscles. Warm water increases blood flow from the extremities to your core, which can help your body process the lactic acid buildup produced by exercise.

 

Hydrotherapy increases the production of hormones that encourage cell regeneration and promote muscle growth. The jets can help you target particular muscles that are sore—soaking in a hot tub after your workout reduces soreness, allowing you to work out again the next day without as much discomfort.

 

A hot tub soak can also help you relax after a workout before getting back to your busy routine. You extend the benefits of your exercise regimen toward your well-being.

 

Rest and Recovery Is Just as Important as Exercise

 

Keep yourself at peak performance levels by balancing your activities between high-intensity workouts, daily life, and rest. Give yourself a break to let your body recover on your way to your goals.

 

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