Reduce your intensity and heart rate after your exercise. To avoid muscular tension, stretch gently afterward.
After exercising, take water to rehydrate. Dehydration may result from sweating during exercise, so refill your drinks.
After your exercise, have a protein-rich supper. Carbohydrates replenish glycogen reserves and protein repairs muscles.
Rest is crucial to recuperation. For muscular development and general health, aim for 7-9 hours of excellent sleep every night.
Target painful or tight muscles using a foam roller or self-massage. This may relax muscles and increase blood flow.
Take it easy on rest days. Walking, yoga, and swimming increase blood flow and alleviate muscular stiffness.
Take note of how you feel. If you have chronic discomfort, exhaustion, or other unexpected symptoms, see a doctor.