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Recovery time is often the singular, most annoying thing to any exercise fanatic. Heavy workout recoveries can go up to 72 hours, or three days. Muscle soreness can last for 2 weeks. On the other hand, many people should work out every single day, but possibly can't because of muscle fatigue. Such could lead to loss of muscle mass and various health problems. So preventing excess recovery time would be key to effective workouts.

As an overview on what would make an effective workout, exercises should know the right nutrition, proper warming up, proper warming down, and good hydration. Knowing the basics of these components will decrease workout recovery time substantially. However, I will expand on these points to decrease recovery time as much as possible.

For proper nutrition, we should all know the importance of protein. Protein is of course the building block of muscle and should be consumed much. Consuming a little protein before and after workouts are greatly beneficial to muscle growth and a faster recovery time. However, beneath the obvious, there are more nutrients that can help us reduce the recovery time. For instance, potassium can reduce excess lactate acid in our muscles and relieve muscle soreness. Potassium can be found in the majority of fruits, but mostly in bananas. Other common vitamins such as Vitamin C can also increase our recovery time due its ability to increase our immune system functions. There are more nutrients that can speed up recovery time, but they are countless. Therefore, I recommend consuming as many different nutrients you can to the full. Many fortified products (hot cocoa and Total cereal are good examples) and protein supplements will include these.

Many people neglect warming up, but it is vital to a good workout by helping us with muscle speed and elasticity (strength training usually decreases muscle elasticity). People most commonly know that warming up consists of stretching. That is correct, but there are more ways to warm up. Sometimes, people can simply jump around to get their heart pumping a little and their muscles supple. Some people just do lighter versions of their workout to get their muscles to feel something, but not to get tired.

There is also warming down, which here, is even more important. Warming down will increase recovery time greatly, reduce soreness, and will reduce the chance of muscle injury. Warming down is simply just some stretching to cool your body temperature down.

Now as some last points, we must eat before and after workouts. For before, a very light snack should work as fuel. For after, a calorie dense or protein dense snack will work. Also, drink plenty of water to hydrate yourself during the workout.

With fast recovery time, you are on your way to exponentially increase your workout benefits. See results faster than ever.

Learn more about this author, George Z.
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