During an intense workout, the exhilaration of pushing your limits makes you feel like you’ve achieved something. But, it’s actually what happens after your workout that truly matters. Muscle recovery is a critical yet underestimated aspect of fitness. Training helps set the stage for improvements in strength, agility and endurance, but your recovery period creates the environment for healing that eventually leads to gains. 

Benefits Of Muscle Recovery Time

Cortisol Management
Exercise is beneficial so the idea that you induce stress during workouts is often overlooked. Increases in cortisol are critical in the regulation of energy metabolism and your capacity to persevere. When you don’t give your body sufficient muscle recovery time, your cortisol levels remain high. Overtraining puts your body into a constant state of fight-or-flight, leading to poor sleep and cravings for sweet or salty food. 

Replenishing Glycogen Stores
High-intensity exercise creates micro-trauma within your muscles. The tiny tears are what make your muscles feel sore post-workout. This damage can inhibit your muscles’ ability to replace their primary fuel, glycogen, so carving out a rest period following exercise is essential. Using the 4improve meal planner can help to restore your glycogen levels. Search for meals containing whole grains, fruits, and vegetables to ensure your body is prepared for your next training session. 

Regenerating Adenosine Triphosphate 
Adenosine triphosphate (ATP) is the body’s primary energy currency, powering muscular contractions during exercise. ATP is created via a process known as ‘cellular respiration’, which converts glucose into energy that cells can use. This process usually happens aerobically, however, during high-intensity workouts, a lack of oxygen induces anaerobic glycolysis. The burning sensation you feel during strenuous exercise is caused by lactic acid, which is used to make ATP anaerobically. Muscle recovery time allows ATP stores to regenerate and soreness to subside. 

Addressing Lactic Acid Buildup
Light recovery exercises, such as walking and adequate rest periods help to flush out lactic acid. As levels deplete, muscle fatigue begins to subside which helps overall body recovery. Staying hydrated and eating food rich in antioxidants helps to reduce inflammation additionally associated with lactic acid. The 4improve water tracker and meal planner are two indispensable tools when engaging in regular training. Staying hydrated and fueling your body correctly have a huge effect on your physical performance. 

Maintaining Electrolyte Balance
Electrolytes, such as sodium, potassium, calcium, and magnesium play a pivotal role in muscle function and overall well-being. Sweating during a workout leads to the loss of these vital electrolytes, potentially causing muscle cramps and fatigue. In addition to drinking sufficient water, you may wish to consider rehydrating with fluids containing electrolytes. Assign a smoothie or juice to your muscle recovery window using 4improve’s bank of beverages within the inbuilt meal planner. 

Download 4improve 
4improve is a 360° lifestyle app that makes holistic living achievable. With tailored HIIT workouts, guided meditation, meal planning, and calorie, water, and step trackers at your fingertips, the app provides a solid foundation for improved physical and mental wellness. Once you understand that all areas of your lifestyle are interconnected, you can begin to set targets and prioritise your well-being in a meaningful way. Wanting to lose weight, gain muscle, begin meditating, up your hydration levels and maintain a balanced diet all at once is impractical. You need a place to start. 4improve facilitates small lifestyle changes, one step at a time. 

To experience the power of holistic living for yourself, download 4improve. The app is FREE for the first 6 months and only £10/year thereafter. For further guidance relating to meditation, exercise, nutrition, and trackers, be sure to check out our previous blogs and connect with us on social media. You’ll find us on Facebook, Instagram, and LinkedIn.