Best Tips to Speed Up Recovery after a Workout

[{"selector":"#anim-8a3e1cae-c673-4421-b1e6-15182b53a81a","keyframes":{"transform":["translate3d(-122.53521%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-41b2db5a-ee4f-49b9-aea8-5cece3ba2cad","keyframes":{"transform":["translate3d(-166.97247%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-aab13274-661d-429d-926e-ed9f3e243dcb [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, -84.99314368886346%) scale(3.5714285714285716)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":1600,"fill":"forwards"}] TIPS TO SPEED UP RECOVERY AFTER A WORKOUT

[{"selector":"#anim-3c9d4a5a-dcd9-4c86-ae6d-d82b3c8db782","keyframes":{"transform":["translate3d(0px, 50px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"direction":"normal","duration":800,"easing":"cubic-bezier(0.23, 1, 0.32, 1)","fill":"both"}] [{"selector":"#anim-f1a3d373-5207-4e4f-b59f-c181a39a902f","keyframes":{"opacity":[0,1]},"delay":550,"direction":"normal","duration":600,"easing":"linear","fill":"both"}] [{"selector":"#anim-70c5949e-06c3-4579-a988-59cd31cb2f7d [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 54.15637987740258%) scale(2.5316455696202533)","translate(0%, 0%) scale(1)"]},"delay":200,"duration":1500,"fill":"forwards"}] Delayed muscle onset soreness can be rough! Don't let DOMS slow you down. Here are the best tips to speed up recovery so you can keep working toward your goals!

[{"selector":"#anim-8d4ed691-a99a-41ec-8ebd-dc1383b11746","keyframes":{"transform":["scale(1.6)","scale(1)"]},"delay":200,"direction":"normal","duration":1500,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-2940992f-73f4-4c12-8943-e8d7524e403e","keyframes":{"transform":["translate3d(0px, 50%, 0)","translate3d(0px, 0px, 0)"]},"delay":200,"direction":"normal","duration":1500,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-eac3bb3d-fef4-4d90-b01d-5dcae52c0bca","keyframes":{"transform":["scale(1.2)","scale(1)"]},"delay":0,"direction":"normal","duration":6000,"easing":"linear","fill":"both"}] [{"selector":"#anim-06584c34-0922-4d30-954b-250ad2d4585d","keyframes":{"transform":["translate3d(0px, 400px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"direction":"normal","duration":1500,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-ffe21ff6-bf92-4f92-8aa4-e23f119aabbe","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":1000,"fill":"forwards"}] Dehydration can make soreness worse! Drink water to replace lost fluids, flush out toxins, and repair those muscles. HYDRATE

[{"selector":"#anim-3933bc3c-c0b8-4c75-bd59-661ced1e9cc1","keyframes":{"transform":["translate3d(0px, 70px, 0)","translate3d(0px, 0px, 0)"]},"delay":401,"direction":"normal","duration":1001,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-bf5da5cc-f87d-4008-bfb6-b8cc35b9fa50","keyframes":{"opacity":[0,1]},"delay":650,"direction":"normal","duration":500,"easing":"linear","fill":"both"}] [{"selector":"#anim-9e37d2c7-f559-468b-887e-c50af45f4fae","keyframes":{"transform":["translate3d(0px, 40px, 0)","translate3d(0px, 0px, 0)"]},"delay":1500,"direction":"normal","duration":600,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-ee3bd47e-6ee9-499c-a195-bcea9ef4cc0f","keyframes":{"opacity":[0,1]},"delay":1651,"direction":"normal","duration":300,"easing":"cubic-bezier(0.39, 0.575, 0.565, 1)","fill":"both"}] [{"selector":"#anim-1766f24d-8004-4064-9968-053246e1c26d [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(66.67290152305883%, -0.0000037706703699122877%) scale(3.361344537815126)","translate(0%, 0%) scale(1)"]},"delay":200,"duration":1500,"fill":"forwards"}] [{"selector":"#anim-c5df1147-c9fa-49dc-95e6-f78905e75c2a","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":1000,"fill":"forwards"}] WARM UP Don't skip your warmup! Just 5-10 minutes of dynamic stretching and light cardio can prevent DOMS later.

[{"selector":"#anim-422cdf00-87a3-4b3c-bc3b-8b4d104e472d","keyframes":{"transform":["scale(1.6)","scale(1)"]},"delay":200,"direction":"normal","duration":1500,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-67a65492-833d-403e-81e9-131853ce02ef","keyframes":{"transform":["translate3d(0px, 50%, 0)","translate3d(0px, 0px, 0)"]},"delay":200,"direction":"normal","duration":1500,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-c16f3dae-04dd-418c-982a-d23f629dcbd8","keyframes":{"transform":["scale(1.2)","scale(1)"]},"delay":0,"direction":"normal","duration":6000,"easing":"linear","fill":"both"}] [{"selector":"#anim-01d806ef-fbb2-43ea-b3a5-fe7da6453380","keyframes":{"transform":["translate3d(0px, 400px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"direction":"normal","duration":1500,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-c6edf093-c202-4ebd-b10a-2499a4dda9c7","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":1000,"fill":"forwards"}] [{"selector":"#anim-9217dab7-d617-4b6f-8650-aa185569213c","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":1000,"fill":"forwards"}] Protein helps to repair those tiny tears in your muscles. Aim for 0.5 to 0.8 grams of protein per pound of bodyweight daily. Eat your carbs too! PROTEIN

[{"selector":"#anim-2604f3ac-7b44-43a4-b111-cfa75ab4673a","keyframes":{"transform":["translate3d(0px, 70px, 0)","translate3d(0px, 0px, 0)"]},"delay":401,"direction":"normal","duration":1001,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-2309511f-af15-4382-85a3-74c48a55d4db","keyframes":{"opacity":[0,1]},"delay":650,"direction":"normal","duration":500,"easing":"linear","fill":"both"}] [{"selector":"#anim-90fdaf65-4c9b-4561-8008-039348b369ad","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":1000,"fill":"forwards"}] [{"selector":"#anim-72401df2-eca5-44a3-ad05-44c8f5ed5393","keyframes":{"opacity":[0,1]},"delay":1651,"direction":"normal","duration":300,"easing":"cubic-bezier(0.39, 0.575, 0.565, 1)","fill":"both"}] [{"selector":"#anim-6f1304f0-6cd3-4e16-9fb6-fb51a20d8d2c [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(4)","translate(0%, 0%) scale(1)"]},"delay":200,"duration":1500,"fill":"forwards"}] FOAM ROLL + STRETCH Post-workout, spend about 5 minutes cooling down with light cardio. Stretching tight muscles and foam rolling can reduce soreness and prevent injury.

[{"selector":"#anim-192a4430-1c61-4996-ab75-10f5ec0cc87f","keyframes":{"transform":["scale(1.6)","scale(1)"]},"delay":200,"direction":"normal","duration":1500,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-abe64717-da89-4852-b7e2-ce5c3bb55fb0","keyframes":{"transform":["translate3d(0px, 50%, 0)","translate3d(0px, 0px, 0)"]},"delay":200,"direction":"normal","duration":1500,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-7c5c6351-a214-4787-8f3f-f43487c02971","keyframes":{"transform":["scale(1.2)","scale(1)"]},"delay":0,"direction":"normal","duration":6000,"easing":"linear","fill":"both"}] [{"selector":"#anim-94319ec2-9736-4a79-bf8c-124da1b6124b","keyframes":{"transform":["translate3d(0px, 400px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"direction":"normal","duration":1500,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-f8b7792f-ee92-4608-a146-2b9d4ad9438f","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":1000,"fill":"forwards"}] [{"selector":"#anim-f61c2982-9cda-4d07-a5d6-19a1aa2b811f","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":1000,"fill":"forwards"}] Consider splitting your workouts to train different muscle groups on different days - such as alternating upper/lower body or push/pull workouts. SPLIT ROUTINE

[{"selector":"#anim-2e3da69d-1f82-43b3-8e5c-d343b8910779","keyframes":{"transform":["translate3d(0px, 70px, 0)","translate3d(0px, 0px, 0)"]},"delay":401,"direction":"normal","duration":1001,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-fa167836-5b8b-463f-9eb4-8b2a00adf0cf","keyframes":{"opacity":[0,1]},"delay":650,"direction":"normal","duration":500,"easing":"linear","fill":"both"}] [{"selector":"#anim-d31c3b61-f5b9-4cee-a0c6-440823f31cb6","keyframes":{"transform":["translate3d(0px, 40px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"direction":"normal","duration":1500,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-faeb10c8-f68d-4b9b-b991-9f657429a41b","keyframes":{"opacity":[0,1]},"delay":1651,"direction":"normal","duration":300,"easing":"cubic-bezier(0.39, 0.575, 0.565, 1)","fill":"both"}] [{"selector":"#anim-12a33af5-f0a8-4cdd-b9b4-aab9fe43ee8e [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, -0.000014025005988571593%) scale(3.7735849056603774)","translate(0%, 0%) scale(1)"]},"delay":200,"duration":1500,"fill":"forwards"}] LOWER STRESS The mind-body connection is a real thing! Reducing stress can improve your body's recovery time. Try yoga, meditation, or visualizing your body as strong and healthy.

[{"selector":"#anim-9b8a8daf-6dff-4595-82a8-5f082e1e5245","keyframes":{"transform":["scale(1.6)","scale(1)"]},"delay":200,"direction":"normal","duration":1500,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-6f948406-5c4b-4bcc-8f13-1549282ab046","keyframes":{"transform":["translate3d(0px, 50%, 0)","translate3d(0px, 0px, 0)"]},"delay":200,"direction":"normal","duration":1500,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-92b365aa-6540-41ee-867e-e72662e944a6","keyframes":{"transform":["scale(1.2)","scale(1)"]},"delay":0,"direction":"normal","duration":6000,"easing":"linear","fill":"both"}] [{"selector":"#anim-c1d2327d-ada8-45c1-96c8-40ca9604e736","keyframes":{"transform":["translate3d(0px, 400px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"direction":"normal","duration":1500,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-51193c6a-de48-4002-b74c-b2131b2b8816","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":1000,"fill":"forwards"}] [{"selector":"#anim-573fad44-29b6-44dd-8b20-581fa9b37e40","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":1000,"fill":"forwards"}] No really - you need a rest day! To avoid overtraining and injury, take at least one rest day per week. Get plenty of sleep at night too! REST

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