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For most it is difficult to find the time to work out much less recover from a workout.  However, in order for the body to change, much is required in the recovery process.  By continuing a rigorous workout and not taking the proper steps, you are actually not allowing your body to change.  Rest is required.  Some women feel guilty taking a day or two off and continue a rigorous workout in hopes of receiving results quicker.  Think again.  Working out not only causes noticeable changes outside the body, but inside as well.  These include muscle tissue breakdown, liquid depletion, and loss of energy stores or muscle glycogen. 

A muscle needs 24-48 hours to rest and repair after a workout.  Working it again too soon causes the muscle tissue to break down instead of building.  Rest and recovery affects the level of growth hormones in the body, as well as insulin and cortisol. Cortisol is a catabolic hormone.  In times of stress and no rest, it increases causing more muscule breakdown.

Here are some tips to your recovery:

Sleep!  Insufficient rest might promote injury to the muscles.  The body has an amazing capacity to take care of itself if time is allowed. When you sleep, the body is producing the growth hormone (GH) which is responsible for tissue growth. 

Eat Properly.  A protein shake directly after a work out aids in less breaking down of the muscles.  Ideally, aim for eating 60 minutes after a difficult work out and refuel your body.  Starving your body of necessary nutrients will only backfire as your body will take from your muscles as opposed to excess fat. 

Shower.  Take a shower directly after a work out.  Make it as cold as you can bare for one minute, then hot for one minute.  The cold water helps reduce inflammation while the hot water assists in aiding circulation. 

Replace fluids.   Ideally, try and consume fluids during a work out and especially afterwards.  Water supports every metabolic function and nutrient transfer in the body. 

There are many other options for recovery, but these have been tried and tested again and again.  Remember, without proper recovery, change will not happen.  The recovery process is just as important as the intensity of your work out.

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