by Gemma Delaney

Experiencing depleted energy and discomfort after your fitness regime? It could be that you’re grappling with an ill-named ‘exercise hangover.’ The good news is that a careful revamp of your post-workout recovery process might amplify your exercise results.

Whether you’re a workout beginner or a long-time fitness enthusiast, you’ve undoubtedly supported yourself with the endorphin high post an intense workout. These natural mood-boosters are excellent for your mental health and overall wellbeing. However, if you overlook the need for your body to recuperate adequately after an intense workout, you might find yourself feeling drained.

Insufficient recuperation can leave you battling exhaustion, physical unease, confusion, headaches, and even nausea. Interestingly, recent research indicated that 29% of individuals who exercise admitted to having to miss work because they felt so mentally and physically drained post their workout. Additionally, 55% of the participants confessed this overexertion compelled them to stay indoors due to overwhelming muscle pain. This unfortunate after-effect of intense exercise is being increasingly termed, ‘the exercise hangover’ – ironically implying that your workout has left you feeling significantly worse off than before.

‘Strategic recovery is essential to bypass any unpleasant feelings post workout, and it plays a crucial role in injury prevention, reducing muscle soreness, rejuvenating energy sources in your body, and eliminating harmful toxins, points out Sophia Ackerman, a renowned personal fitness coach and Pilates instructor.

What triggers this post-workout exhaustion?

Several factors contribute to your workout leaving you debilitated instead of reenergized as you had hoped. For instance, during rigorous exercise, your muscles exhaust their glycogen reserves, potentially making you feel lightheaded. Additionally, sweating causes a decrease in electrolytes and blood pressure, potentially leading to dizziness.

‘Hydration requirements vary from person to person. If you sweat a lot during a workout, ensure you replenish lost fluids appropriately. Moreover, exercising diverts the blood to muscles and lungs, curtailing your digestive system’s blood flow, hence causing potential stomach pain or queasiness,’ says Ackerman.

How to triumph over a fitness hangover

1. Attune to your body

When exerting our bodies, it can be tempting not to give up, but understanding your limits is essential. Physical symptoms like cramping, dizziness, and sickness can signal overexertion. Paying heed to these signals is integral to an effective workout.

2. Replenish vital nutrients post workout

Nutrition is the pillar of any fitness routine, supplying your system with the required nutrients for muscle repair. Macronutrients must be consumed ideally within 45 minutes of completing your workout, in forms like avocado omelette on wholewheat toast or a peanut butter and banana smoothie.

3. Normalize self-care

Take time to relax post-workout, and ensure you’re getting sufficient sleep. Important self-care routines include post-workout stretching and occasionally unwinding at the sauna or with a warm bath.

4. Incorporate “active recovery”

Rather than lounging all day, incremental, gentle exercises can aid muscle recovery. But, always pay attention to the signals your body sends to avoid strain.

5. Try topical magnesium

Magnesium is vital for muscular contractions. Using a magnesium muscle spray post workout aids muscle recovery.

6. Put on recovery garments

Wearing compression clothing post a challenging workout aids recovery. Specifically, compression leggings are highly recommended.

7. Invest in recovery equipment

Using massage guns, and electrical muscle stimulators can accelerate recovery.

8. Execute some chair stretches

Sneaking in some easy-to-do stretches during your workday can significantly benefit your workout recovery.

9. Make hydration a priority

Drinking water and electrolytes post intense exercise routines aids recovery. Even tart cherry juice can aid in this process.

10. Try infrared recovery gear

Infrared products and compression socks that utilize infrared technology can help speed up post-workout recovery.

11. Optimize stretching duration

Use your stretching time wisely by focusing on the right areas. Stretching post workout and on rest days reduces stiffness.

Tailored post-workout recovery options:

Our top 3 recovery tips to outsmart the fitness hangover…

1. Comfortably afford: End your shower with a 15-second splash of ice-cold water to flush lactic acid and reduce inflammation.

2. Budget-friendly: Utilize a foam roller during your cool down session to alleviate muscle tightness.

3. High-budget: Treat yourself to routinely scheduled sports massages to lessen discomfort and ward off injuries.

workout, exercise hangover, post-workout recovery, fitness routine, endorphin rush, glycogen, electrolytes, muscle repair, macronutrients, active recovery, topical magnesium, compression clothing, infrared products, hydration, stretching, muscle contraction, lactic acid