Recover the right way

2025 fitness goals are in full swing and while many are focusing on consistency in the gym and diet in the kitchen, it is also important to understand the benefits of recovering from your workouts. A physical therapist with Baylor explains the importance of recovery and the best ways to do so.

“It can be confusing with so many different options for post-workout recovery. In my opinion, the most important components are hydration, cardiovascular conditioning to facilitate blood flow and the healing process, stretches for effective muscle restoration, adequate protein to allow the muscles to repair, and sleep, which is often overlooked,” said Michael Pile, physical therapist with Baylor Medicine Orthopedics and Sports Medicine.

For everyday gym-goers, Pile recommends the following strategies for correct recovery:

• Prioritize sleep: Aim for 7-9 hours of quality sleep each night and establish a consistent sleep routine by going to bed and waking up at the same time every day.
• Nutrition and hydration: Focus on a balanced diet rich in protein, carbohydrates and healthy fats. Drink plenty of water throughout the day and feel free to add electrolytes to your water for hydration.
• Active recovery: Light activities like walking, stretching or yoga can help reduce muscle soreness and improve circulation. Incorporate short, low-intensity activities into your daily routine, such as a brisk walk during lunch breaks or gentle stretching in the evening.
• Efficient workouts: Maximize your workout time with compound exercises that target multiple muscle groups. Consider circuit training or high-intensity interval training (HIIT) to get a full-body workout in a shorter amount of time.
• Use recovery tools: Tools like foam rollers, massage guns and electric stimulation devices can aid in muscle recovery. Spend a few minutes using these tools after your workout or in the evening while watching TV.
• Listen to your body: Pay attention to how your body feels and adjust your workouts and recovery strategies accordingly. If you’re feeling overly fatigued or experiencing pain, take a rest day or opt for a lighter workout.
• Plan rest days: Rest days are essential for recovery and preventing overtraining. Schedule at least two or three rest days per week to allow your body to recover fully. You can perform active recovery on your rest days.
• Manage stress: High stress levels can negatively impact recovery. Tip: Practice stress-reducing activities like meditation, deep breathing exercises or spending time on hobbies you enjoy.

Proper workout recovery addresses essential concepts necessary for healthy muscle gain. During exercise, especially intense workouts, muscles experience tiny tears, and recovery allows these tears to heal, leading to muscle growth and increased strength. Exercise depletes the body’s glycogen stores and rest and recovery help replenish these energy reserves, ensuring enough stamina for your next workout. Recovery also helps your body adapt to the stress of exercise, increasing efficiency and improving overall performance. Finally, taking time to rest reduces stress and chances of burnout, which is essential for maintaining motivation and a positive outlook on your fitness journey.

Skipping the recovery step in your workout regimen has extremely detrimental effects on the body. Without adequate recovery, muscles and joints remain stressed, increasing the risk of injuries like tendonitis or stress fractures. Recovery also prevents overtraining, which can negatively impact your mood and energy levels and even suppress your immune system. Those who do not prioritize training also are more likely to see a plateau in their progress, elongating the time it takes to reach fitness goals.

By Aaron Nieto