You have that great feeling of accomplishment after an excruciating training session at the gym. You are so proud of yourself for having adhered to your workout schedule and can see the physique that you have yearned for taking shape. In no time, even before exiting the gym, your muscles start aching. All that joy and sense of achievement momentarily fade, as you wish you could find some ways to deal with muscle soreness and fatigue.
You have been so committed to the fitness journey. In addition to gym training sessions, you have also been very keen on your diet to ensure that it is properly balanced, and that you consume your food in the recommended portions. Also, you have been drinking enough water to keep your body correctly hydrated. To supplement your diet and workouts, you need to add some fantastic steroids from Steroidsfax, one of the best online shops for steroids that delivers products for promoting muscle growth and cycle therapies. They also offer you invaluable advice on dosage, cycle length, and other crucial matters.
While still working on your body fitness, you need to know that relaxation is the other most vital component of a successful workout. Relaxation and resting your muscles not only stimulate them to develop, but also allow the muscles to heal and restore themselves to become stronger. So, what are some of the ways you can relax your muscles after a workout? Read on for an in-depth look at some of the techniques.
The best time to use this method is during the cool down or stretching part of your workout, or prior to going to bed. You need to aim at controlling your breathing process by breathing slowly and deeply, on a 4:4-second duration, inhaling and exhaling. Imagine you are releasing all tension and negative energy as you exhale. Allow a feeling of relaxation to permeate all your muscles. Let this process take place all throughout your body as you try to relax one muscle group at a time. The process of breathing in such a manner raises your body-mind awareness and concentrates all your energy on muscle relaxation.
A good night of sleep is vital for an effective workout, regardless of the fact that sleep is a basic necessity for any human being. Sleep helps to promote mental functioning and at the same time provides muscles with great rest, allowing an excellent opportunity for regeneration. The effects of skimping out on sleep include decreasing your rate of recovery, heightened stress levels in your body—which is attributed to increased production of cortisol—and muscles becoming tense and tight. You should work towards getting no less than seven hours of sleep every night, and if you can manage it in your afternoon schedule, take a 20-minute power nap.
Stretching is often an overlooked or neglected part of the workout, but it is vital when it comes to facilitating recovery and reducing muscle tension. The ideal time to do stretching is shortly after a workout, when the muscles are still warm and very flexible. You need to let each stretch last between 15 and 30 seconds, doing it until you feel a good pull in your muscles, but without any reasonable pain. There are some very great stretches, which include:
Back stretch – Kneel on the floor and stretch your hands in front of you as far as possible. As you do the motion, rotate your back to let go of any tension that has accumulated in your back muscles.
Hamstring stretch – Try to touch your toes as you stand or sit.
Tricep stretch – Stretch one arm over your head while bending it at the elbow and use the other hand to push the extended arm behind your head.
Calf stretch – Put your leg on a step so that the back half of your leg is protruding from the step. Gradually, put your weight on the leg and move the leg downwards until your calf muscles experience a slight pull.
The above stretches and others, like the oblique stretch and quadriceps stretch, help to increase your range of motion and make it possible to target more muscle fibers in your strength training.
4. Hanging upside down
Although a seemingly unconventional way to relax your muscles, giving gravity a chance to perform its work can lead to perfect relaxation. After a training session, look for a bar that you can reach comfortably, lift your knees, wind them on the bar, then gradually release your arms and allow yourself to hang for a short while, like a minute. Focus on releasing the tension that is in your muscles as you let gravity draw you downward. However, you should not take too long in this position, since too much accumulation of blood in the head can cause several health issues.
A good massage comes in handy when it comes to relaxing the muscles after a workout. You can plan to have a massage once a week on your off day after a week of intense training. You can have a therapist or a masseuse do the massage, or you can do self-massage, also known as a self-myofascial release (SMR), using foam rollers, baseballs, or massage sticks. Massage will help to reduce muscle rigidity, stimulate good circulation, and bring about a feeling of relaxation in the muscles.
Proper nutrition is crucial when it comes to relaxation and recovery. Even if you have had a post-workout shake, it is critical to have one that is rich in casein proteins, as they can slowly release relief to keep muscle soreness low.
Studies have shown that micellar casein discharges into the blood gradually, for between six to seven hours. As such, it is an excellent protein to eat shortly before retiring to bed since it will go on feeding your muscles as you sleep.
7. Bath, sauna, and steam room
These options raise your core body temperature and speed up your blood circulation, thereby aiding transportation of nutrients and oxygen to your muscles and making the healing and relaxation process happen faster. You can do any of the options after a workout or later in the evening, as they are perfect ways to relax and calm down psychologically. Take 10 to 15 minutes in the bath, steam room, or sauna—just sufficient to relax but not long enough to feel lethargic.