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The process of recovering your muscles and body after strenuous activities is of the utmost importance. Without a proper recovery regime, you risk injuring yourself and limiting your progress. A rule of thumb for weightlifting is to give yourself at least 3 days between exercising a muscle.
Stretching is extremely important to do before and after your workout. However, it is important to know what type of stretching is beneficial in each scenario. Stretching can be divided into 2 categories: static and dynamic. Static stretches are more effective when performed after workouts or throughout the day when feeling sore or stiff. While dynamic stretches are the most useful/effective when performed before workouts. A static stretch is a stretch in which you are not moving, it is holding a particular stretching position. For example, a quad pull or a butterfly stretch are static. While dynamic stretches are stretching in motions, such as high knees, arm circles, or a light jog. Dynamic better warms up your muscles while static helps recovery.
The most important piece of recovery is sleep. Without a proper sleep of at least 8 hours or more, your body cannot fully recover properly. Sleep is better for recovery than anything else you can possibly do. Sleep is your body’s natural way of recovering from the day.
Additional examples of Recovery:
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