6 Essential Post-Workout Recovery Strategies Every Woman Should Know
Making sure that your body recovers from a stressful workout is as important as the workout itself. No matter how much effort you’re putting into your fitness sessions in preparation for the pro cheer tryouts, you won’t get desirable results if you don’t give your body the care it needs after.
The reason why recovery post-workout matters is that it is the time that your body replenishes its energy and rebuilds itself. As a result, you come out stronger, faster, more flexible, and are able to execute your moves better.
Below, you’ll find a checklist that provides indispensable recovery techniques to end your workouts for maximum gains.
1. Replace the fluids you lost.
Drinking plenty of water after a powerful workout replaces the fluids you’ve sweat out. Sweat losses, when not compensated, will lead to dehydration. This can happen in the course of one hour. When it comes to water temperature, it’s best to go for cool water. Your body has heated up, and you need to bring down its temperature to a normal range. Water does not only replace body fluids; it also boosts your metabolism which facilitates weight loss.
2. Skip over-the-counter painkillers.
No matter how annoying pain can be after a vigorous workout, especially if this is your first time to join a fitness class or train at the gym, know that pain is normal – assuming that you didn’t sprain or twist an ankle. According to Kristin Speaker, Ph.D., it’s not good to take painkillers. Painkillers may provide temporary relief to muscle soreness but they interfere with recovery. Most often than not, pain is also an important reminder that your body deserves to rest. So, make sure to schedule rest days.
3. Pay attention to what you eat.
The foods you choose after a workout will either support or negate your training efforts. Many women make the wrong assumption that they can eat anything they want after training because they’ve given all their best. Chances are, you’re going to achieve your fitness goals faster if you fill yourself up with protein, healthy fats, and carbohydrates. These nutrients allow for muscle protein synthesis. Experts suggest that you consume a meal within 45 minutes of working out.
Suggested reading: 10 Best Superfoods To Add To Your Diet
4. Get a good, therapeutic massage.
As you workout, your muscles tighten up and constrict. This creates a lot of tension in your body and may affect your range of motion. It means that you won’t be able to move as freely as you can. A relaxing massage has benefits that go beyond improving feelings of well-being. It breaks up and removes lactic acid from your muscles, promotes circulation, and gives you that extra flexibility you need for your pro cheer auditions training. Best of all, it serves as a powerful tool so you stay motivated on getting fitter.
Suggested reading: 9 Signs You’re Getting Fitter
5. Don’t skimp on sleep.
One of the worst things that can come between you and a good workout is a lack of sleep. Yes, sleep deprivation takes a toll on your fitness. While the most obvious effect is a significant decrease in energy, other negative consequences include inadequate muscle repair and growth, inability to fight off infection, and an increase in appetite that makes you crave more foods than usual.
6. Engage in a stretching session.
After a tiring workout, what do you do? For most of us, grabbing a snack or rushing to school or work is an immediate choice. The stretching mat is probably the last place that women want to be in at the end of a workout. Simple ten-minute stretches should be part of every fitness routine. Stretching promotes proper posture (a requirement in professional cheerleading), tones your muscles, and minimizes the risk of injuries. Common areas you need to stretch include your abs, chest, glutes, calves, and hamstrings, and hip flexors.
Final Thoughts
These post-workout recovery strategies, even if they’re easy-to-follow, provide tremendous results that prepare you for the pro cheer preliminaries. No matter where you are in your training for the auditions, don’t take recovery for granted. Try out the tips I shared with you and find out which techniques your body responds to best.
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