EXERCISE RECOVERY: WHY IT’S IMPORTANT

Exercise is great! We gain strength and energy from working out. But we also need to recharge after exercising. Exercise recovery lets our bodies heal and rest from the stress on our joints and muscles. Exercise recovery actually makes us stronger in the long run.

How Long Should You Rest?

That depends on several factors:

·      Your age

·      Your fitness level

·      The type of activity that you are doing

Most experts suggest 48 – 72 hours of rest after working out a particular muscle group. That time allows muscle fibers to heal and grow stronger. If you feel really sore after a workout, you may need to rest longer.

How Do We Do Exercise Recovery?

There are lots of different ways to recover from exercise. If you are very fatigued, complete rest is fine. But active recovery has added benefits. It increases blood flow to our muscles to remove cell breakdown products that form during exercise. Active recovery can consist of something as simple as taking a walk!

At the Pittsburgh Fitness Project, we have several other ways to help with exercise recovery. These modalities include:

·      Massage

·      Compression therapy

·      Infrared saunas

Let’s look at each one.

Massage and Exercise Recovery

How does massage help with muscle recovery? Scientists at the Harvard Biodesign Lab looked at how repeated pressure on muscles aided in recovery. They found muscles that which were treated with massage had better repair and strength. They also found that massage helps clear out inflammatory substances, which improves muscle regeneration.

We are fortunate to have a massage therapist, Claudia Griffin, who is a former nurse. She can target specific areas of soreness that will aid in muscle recovery.

Massage is also great for stress relief and relaxation – even from our everyday work lives!

Compression Therapy and Exercise Recovery  

Compression therapy works similarly to massage therapy. The compression devices that we have at PFP provide rhythmic compression to your extremities to help push out toxins following exercise.

Studies have shown that this compression aids in the recovery of muscle function.

Infrared Saunas and Exercise Recovery

Some cultures use infrared saunas on a regular basis as part of their lifestyle routine. Numerous studies have supported findings that saunas improve heart function, muscle recovery, and lessen the incidence of dementia.

 Researchers believe that the heat generated from saunas improves circulation, which clears out toxic substances from our muscles and brains.

 At the Pittsburgh Fitness Project, we have medical-grade infrared saunas. Infrared saunas have the advantage of heating the body from within. You can generate similar effects on the muscles with lower temperatures than in a traditional sauna.

Schedule a Massage or Recovery Lounge Visit 

Feel free to visit our facility and check out our Recovery Lounge. Or schedule a massage with our therapist. Your first 60-minute massage is only $60!

We hope to see you soon!