When it comes to training, whether it be cardiovascular (running, aerobics etc) or weight training, there are many important factors to maximise its potential. A routine based of the goals you have set, proper nutrition and of course, rest and recovery. Here are a few tips to help you recover quicker:

1. Fuel & Hydration. It is very well known that to get the most out of your workout, it is imperative to give your body the proper fuel before you start training. But what isn’t as well known is that it can be even more important to give your body the fuel it needs after a workout. Refilling the glycogen stores after a workout assists with recovery adaptation and therefore helps you increase the intensity of your training, while hydration after a workout assists with muscular repair, digestion, fatigue reduction and heart rate recovery.
2. Stretching. There is a couple of misnomers regarding stretching after a workout. The classic ‘stretching clears out the lactic acid from your muscles’ is really only a half-truth. For those of us whose are not professional athletes and not training at a high intensity for a significant amount of time, then stretching can aid in the removal of lactic acid, muscle remodelling, connective tissue strengthening, joint alignment, range-of-motion improvement and increase blood flow during later exercises. But for those 5% who live to train, studies have shown that stretching after a workout has little to no benefit and can actually hinder progress.
3. Ice Bath. This has been a staple for many athletes for decades. Jumping in a big tub of ice after a run was thought to be the ultimate recovery tool. While this has been disproven many times, sitting in an ice bath for 10 – 15 minutes has been shown to assist with inflammation reduction and therefore speed up recovery in the process.
4. Massage. Whether it be from a professional, massage equipment such as Air Relax or just rolling on a foam roller, deep tissue massage is one method that has proven time and time again to aid in faster recovery when it comes to exercise. Deep tissue massage releases muscle tension to improve blood flow throughout the body and range of motion, it decrease the possibility of muscular injuries and breaks up scar tissue that can hinder one’s recovery. Foam rolling is one of the more popular at home remedies for deep tissue massage, but something that is even more effective is the Air Relax Compression Recovery System. It uses the most advanced digitally controlled air pressure device to provide dynamic compression to limbs to help you recover faster.
5. Sleep. Sleep is important for a number of reasons, one being it has a significant impact on muscle recovery. It can affect your performance in the gym and hinder your body composition goals. Not enough Non-REM Sleep can hinder the body's muscular system from getting adequate blood supply, delivering extra amounts of oxygen and nutrients which can assist with healing and growth. It is also during this time the being to secrete HGH (Human Growth Hormone). During the Non-REM Sleep cycle, a shot of this hormone stimulates tissue growth and muscle repair. Without enough sleep, between 7 - 9 hours, the body won't be able to repair all of the muscle fibres that were broken down during training.