5 Recovery Tips for Post-Workout Fatigue
Muscle soreness isn’t your only concern after a workout session. Some may experience overfatigue which can make it nearly impossible to stay active. This can be a problem if you have other things to do like working, studying, or caring for your kids.
As a responsible pro cheer community member, it’s important to know how to take care of yourself, especially when you start to experience fatigue post-workout. Here are tips to follow.
1. Eat and drink after
Calories and water are the most essential resources in your body that get depleted after working out. This is why you must eat and drink within an hour after you’re done exercising. Preferably, protein is the macronutrient that your post-workout meal should be abundant in for muscle recovery. Then add healthy carbohydrates and a beverage high in electrolytes for extra alertness and energy.
2. Sit down for a while
Once you’ve finished your post-workout meal, take a rest. Don’t overdo it, such as laying down because you might feel more sluggish which would defeat the purpose of resting — to allow for digestion and replenishment of calories. As a good rule of thumb, you should sit for 15 to 30 minutes. Any more than that would put you at risk of falling asleep on wherever you’re sitting.
3. Distract yourself
To stay alert during your resting phase, distract yourself with a variety of activities. Some like to listen to music. Others chat with their gym buddies. Our favorite is scrolling through Instagram to get the latest updates about NBA and NFL pro cheer teams.
You too can do the same. However, let it be more than just getting updates. Read through the latest blog posts from PRO CHEER LIFE. If you’re in luck, the latest published topics might be what you need to be a successful pro cheerleader.
4. Do some active recovery
If you feel your energy is returning, don’t stop at distracting yourself to stay alert. Perform active recovery techniques such as foam rolling, walking around, stretching, and light cardio. Foam rolling and stretching will help your muscles recover faster by increasing blood flow. Walking around and light cardio exercises will help you go back to “awake” mode.
5. Take a quick nap
There will be times when you really can’t help it but doze off after working out. That’s okay and normal. Gyms usually allow members to take a quick nap as part of their post-exercise recovery. Just make sure you talk to the attendant first and sleep in low-traffic areas. Never fall asleep on a fitness bench or equipment. It’s dangerous and one quick way to get your membership revoked. One last thing, limit your naps to 20 minutes to avoid feeling groggy once you wake up.
Your gym bag should have everything you need: A post-workout meal, snack, an electrolyte-rich beverage, small pillow, and gym towel. Make sure to check that you have all of these necessities before heading out of your house. If you have a home gym, then prepare your meal and drink on the table before starting your exercise session.
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Pro cheerleaders stay fit, flexible, and strong so they can give out their best performance in the arena. However, achieving that wow-worthy, toned physique doesn’t happen overnight. You need to arm yourself with the right daily workouts.
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