The 4 Best Ways to Recover After Exercise

So you’ve just finished an intense workout, and it’s time to put away your gear and head to the showers. But just because you’ve completed your last round on the mitts, it doesn’t mean training is over. In fact, what you do after an intense workout session is just as important as the workout itself.

In today’s day and age, sports is no longer just a leisurely activity, but also a complex science. Gaining physical and training advantages can sometimes spell the difference between victory and defeat. We live in a time when cutting-edge technology plays a huge role in conditioning.

After intense training, your body becomes tired, and muscles begin to break down. What happens right after strenuous physical exercise is essential to the human body’s overall recovery. After exercise, muscle tissue begins its reparative cycle as we begin to build strength.

Because recovery is just as important as the workout itself, it’s important to take a look at your options. Today, Evolve Daily shares four amazing ways to recover after an intense workout.


1) Cryotherapy

Cryotherapy: The Future Of Physical Optimization

WATCH: Here’s why the world’s top athletes use cryotherapy to rejuvenate their bodies and ignite athletic performance!

Posted by Evolve MMA on Thursday, August 10, 2017

Cryotherapy is the process of using extremely cold temperatures to boost recovery by decreasing inflammation and reducing pain, which also helps reduces the muscle recovery time. The therapy works by standing in a cryosauna as liquid nitrogen gas is blasted around the body. During the session the ambient temperature drops as low as minus 150 degrees Celsius. The sub-zero temperatures trigger the body’s systemic response, clearing toxins from the blood and spreading nutrients, enzymes, and oxygenated blood throughout the body, which speeds up the recovery process and ignites athletic performance

For many years, athletes have utilized various forms of cold treatments to aid in their training programs. The technology has really advanced, and these days many of the world’s top athletes such as Cristiano Ronaldo, LeBron Jams, and Floyd Mayweather all use cryotherapy.

Cryotherapy is also known to significantly increase one’s metabolic rate because the body reacts to the cold temperature by engaging the metabolism to try to regulate temperature. This process, called thermogenesis, gets the body to burn calories to produce heat. This results in up to 800 calories burned in the 8 hours after each session.

Other benefits of Cryotherapy include the increase of cell rejuvenation, improved skin tone, through the increase in collagen production, and boosted energy levels.

Whether you’re competing in a sport or just exercise to better yourself, it is important to help your body run as efficiently as possible and recover quickly.


2) NormaTec Compression Therapy

NormaTec Compression Therapy

WATCH: Here’s why the world’s top athletes use NormaTec Compression Therapy to boost recovery!

Posted by Evolve MMA on Monday, September 25, 2017

Simply put, NormaTec Compression Therapy comprises of using compressed air to massage the body’s aching muscles after a training session to enhance and increase the speed of recovery. Recovery is a huge part of training because during rest and recovery periods the body repairs and strengthens its muscle fibers.

NormaTec Compression Therapy has been used extensively in mainstream sports, as well as the Olympics. Most NBA players are known to use it extensively between games to help them deal with their intense playing schedule. Now making its way into the mainstream, more and more people are gaining access to this unique and highly-effective treatment.

The way NormaTec Compression Therapy works is by inserting limbs into sleeves that then inflate and compress the muscles. Throughout the session, the sleeves pump and pulse in a specific pattern, massaging their way up the limbs, squeezing the old blood and lactic acid out so that fresh blood can replace it and help speed up recovery. This helps to fight inflammation, reduce soreness, and reduce stiffness.

All of this combined makes NormaTec compression therapy truly revolutionary and a great addition to the end of an intense workout.


3) Traditional massage

Before NormaTec Compression Therapy had become available to modern athletes, more traditional methods such as massages were used in place to help aid in muscle recovery.

The soft, gentle pressure of well-trained human hands increases blood flow in the muscles and is a relaxing way to rest. Most high-level athletes will employ a personal therapist to oversee their post-training massages.

Usually performed in one to two-hour sessions, traditional massages can help relax the muscles and often invoke a feeling of euphoria. A well-trained masseuse can also help loosen those pesky muscle knots and loosen you up.


4) Foam rollers

Another new but rather simple development in post-training recovery is the use of foam rollers. Foam rollers help break up scar tissue and adhesions in the skin and muscles which is crucial to maintaining a healthy body.

Relatively cheap and inexpensive, foam rollers are easily accessible and can be found commonly in most sporting goods stores. The regular use of foam rollers, especially deep tissue foam rollers, offer many of the same benefits of traditional massage. A great thing about foam rollers is that they can be used in the comfort of your own home.

In addition, foam rollers can also be used pre-workout, to help prepare and loosen up the muscles for the intense training to come.

The benefits of foam rollers include increased flexibility and mobility, and a decrease in the risk of injury. During intense training sessions, lactic acid builds up in the muscle tissue, causing the body to stiffen and fatigue. Foam rollers help course lactic acid towards exiting the body via the lymphatic system, increasing the rate of muscle recovery.


So no matter if you’re a professional athlete or just exercise a few times a week to keep in shape and release stress, making sure you keep on top of your recovery is important. The better your recovery regimen, the quicker you can get back in the gym. And when you do, you’ll be able to perform better and make more progress.

To optimize your recovery, book a cryotherapy session at Cryo Fit, Asia’s premier cryotherapy recovery center, today! Call 6443 2464 or email to experience the benefits of cryotherapy for yourself!


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