My top recovery methods 👇
1. Foam rolling is super easy—and inexpensive!
2. 🔥Heat can be incredibly beneficial—it's an anabolic aid, which means it helps build muscle. This could be through using a sauna or taking a hot bath with Epsom salts. Heat helps relax your muscles and improve circulation, supporting muscle growth and recovery.
3. ❄️Cold can be great too, but it's important to use it strategically. Make sure to keep cold therapy away from your immediate training cycle. You should avoid cold exposure for about six to eight hours after working out because cold can block muscle protein synthesis by blunting the beneficial inflammation response your body has to exercise. So timing is key.
What I like to do is start with cold therapy before my workout, then switch to heat to warm up my body before I begin exercising.
And of course, don't forget the fundamentals. đź’¤ Good sleep and keeping an eye on your HRV can help manage stress and improve your overall recovery.
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