When you lift weights, you are actually creating microscopic tears in your muscle fiber.
That old adage, “the burn tells you it is working,” is true when it comes to weightlifting.
However, if you are like most weightlifters, you want to heal as quickly as possible so you can get back to your routine.
There are several things that you need to do in order to heal faster after lifting weights.
Keep reading to learn some great tips for fast healing so that you can get back to achieving your workout goals.
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Warm Up and Take Your Time!
If you are like many weightlifters, you want to get right into the gym and start lifting weights.
The truth is that this can create potential problems. Not only will this slow down your recovery after a workout, but you could potentially injure yourself as well.
You need to spend at least five to ten minutes doing some light cardio. Warming up your muscles is an important part of your weightlifting program as well as an essential element in the healing process.
If you are targeting a specific muscle group, which you should be, then you can work on warming up that muscle group.
Don’t worry, this small amount of cardio won’t work against your weightlifting goals if you are trying to bulk up.
Because warming up prevents injury and helps increase your metabolism, your body will recover faster!
After you have warmed up, you are ready to lift weights. You need to take your time and lift your weights in one slow smooth motion.
You have probably seen weightlifters on TV clanging around weights and pumping iron as fast as they can.
The truth is, this is the worst way to get a good workout. The control you have over your body can increase the benefit of your weightlifting program and can prevent injury.
By maintaining complete control over your movements, you are preventing your body from jerking or moving out of its optimal position. This will focus the energy on the muscle you want to work out and prevent undue damage.
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Eat the Right Foods!
You can get your protein from food, but if you are looking to build mass, you should probably be taking protein supplements as well. Keep these points in mind:
- Protein aids in the production of energy and your body needs energy to heal. That means protein is going to aid in your recovery.
- If you are working towards adding bulk, then you also need to add some carbohydrates and calories to your diet. This will ensure that the energy your body produces will come from a source other than your muscles.
- When you work out, your body continues to burn energy afterward. Replenishing your body is very important for the healing process.
Get Plenty of Rest!
You may have heard it time and time again, but you need to understand the importance of resting the muscle groups that you have worked for a day or two. The younger you are, the less time you need to rest those muscle groups. Conversely, the older you are, the more rest you are going to need.
In addition to resting your muscles, you also need to give your body its proper rest. As you sleep, your body works towards fighting illness, which is why doctors recommend you rest when you have a cold and to repair muscles.
If you aren’t getting at least eight hours of sleep a night, then you aren’t getting the rest that you need. Even after you have slept, you are going to wake up sore. Potentially, you may be sorer after a night’s rest than you were when you went to bed.
For many people, this is the beginning of the end of weight training. The bottom line is that you have to accept that sore muscles are normal after a weight training workout. While you can speed up the time it takes to recover, until you are in better shape, it is going to take you a longer amount of time to recuperate.
If you give up now, you will never give your body the time it needs to adjust to a new routine. What’s more, you will never achieve the results that you want, and your body will remain the same or will get worse!
Frequently Asked Questions (FAQ)
How many days a week should I exercise?
Three to five workouts a week is recommended for best results.
How do I create my own workout plan?
You can either sign up for an Exercise.com PRO membership or enlist the help of a personal trainer!
What should I do on my rest days?
Sleep, hydrate, eat well, foam roll, and engage in enjoyable movement.
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