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post-workout recovery tips
Fitness
Published Tuesday Jun 25, 2019 by Loren Kennedy

4 Tips for Post-Workout Recovery

Fitness
Recovery
Massage
Nutrition

Not sure what to do—or where to go—after your next fitness class? Whether you’re finishing up an intense cycling session or sweatin’ it out on the mat in yoga, here are a few tips for post-workout recovery that will have you feeling rested and ready for another day. 

 

Eat well. 

We all know how crucial diet is when it comes to health and fitness goals. In addition to a regular balanced diet, the food consumed immediately after a workout is essential to achieve desired results. Sometimes knowing the best types of foods and the amount to consume is challenging. Through the Mindbody app, you can book appointments with nutritionists near you. Nutritionists can provide personalized direction through meal plan design, metabolic testing, and supply you with important macronutrient information. 

 

Stretch it out. 

The benefits of stretching and massage are endless. They are both phenomenal ways to relieve tightness and soreness after a workout. These two practices are essential for beginners as the body is still adapting to the rigors of a regimen. Post-workout, spend at least ten minutes stretching – and getting a massage can even help to decrease pain and improve flexibility. MINDBODY connects you with local massage therapists, where you can book a cost-effective and tension-relieving massage. Also, massage is great for stress reduction and overall wellness. 

 

Heat up. 

Heat therapy is an underutilized tool to aid in recovery. Studies show that heat increases circulation and blood flow, which in turn increases the delivery of nutrients around the body. For example, spending time in a sauna or steam bath can help ease joint pain and stiffness, as well as muscle spasms. Adding full-body heat therapy to your workout routine is essential for recovery, so explore the Mindbody app to book different types of heat therapy sessions.

 

Get some rest (and healing). 

We all have plenty of sources for chronic stress, and the only kind we really need in fitness is acute stress. Acute stress is the kind we create from those phenomenal, heart-pumping kind of workouts. An easy way to reduce chronic stress is by getting a good night’s rest, especially on workout days. Getting seven to eight hours of sleep (sometimes more if you can) gives the body the time it needs properly restore and recover. 


MINDBODY values the importance of total wellness, which is not always limited to physicality. For those stressors that are a little harder to control, the Mindbody app has a large network of professional coaches and psychologists that can provide everything from meditation to massage
 

Loren Kennedy
Written by
Loren Kennedy
Fitness + Lifestyle Blogger
About the author
Loren Kennedy is a professional content creator with a passion for fitness and wellness. Living in the Lower East Side of New York City, he shares an apartment with his roommate Austin and dog, Sherman.
people in upward dog practicing yoga on mats
Fitness
Published Wednesday Jul 28, 2021 by Bree Lewis

Sweat Redemption: 5 Tips for Getting Back Into Your Hot Yoga Practice

Yoga
Fitness
Expert Advice

If you’ve ever taken a hot yoga class, you know it’s always going to be one thing—outrageously hot. Not the “let’s hang by the pool and get that sun-kissed glow” kind of hot either. I’m talking that “I can't believe I have this much sweat in my body” and “I may or may not pass out” kind of hot. It’s nothing to mess around with, and after a year or so of not being able to go, it’s easy to forget just how serious that heat can be.

To get the maximum enjoyment and benefits out of your heated yoga classes, you need to prepare yourself before and take care of yourself afterward. Luckily, I’ve been taking some classes (sweating enough for the both of us) and I’ve listed my five favorite must-dos to help you readjust to your heated classes and get back to the hot yoga summer that we all want.

1. Go at your own pace

Heated classes are difficult in nature. The normal difficulty of regular poses is mixed in with the added challenges of sweating and dealing with the humidity and the heat (at times, I’ve seen the thermostat climb to 108 degrees—yikes!). Depending on what type of yoga class you’re taking (sculpt, Bikram, power vinyasa), the difficulty level and temperature are going to vary. It’s also important to remember that each person in the room is going to practice in a way that’s unique to them. Hours slept, hydration levels, food intake, and different lifestyles are all contributing factors that make our practices different. What you practice on your mat is your own––trust your body and only do what feels right to you.  And remember, it’s okay to take breaks!

2. Hydrate like your life depends on it (honestly, it might)

The rise in temperature mixed in with the humidity that we all know and love creates the perfect recipe for sweating—like A LOT. You go into a heated class dry and come out feeling like you just took a dip in the pool. Before heated classes, I had no idea it was physically possible to sweat that much. If you’re going to a heated class, especially after a long break, it’s easy to forget just how much you might sweat. Is it possible to lose that much water if you haven’t consumed it first? Trust me, going into your heated class super hydrated is going to make a world of difference and help you feel good throughout your practice. And don’t forget to take some sips of H2O while you’re practicing!  

3. Nourish your body

Heated classes are challenging, but I can’t stop going. Nothing quite compares to overcoming the challenge— and experiencing the cleanse my body feels after I’m done. It’s the perfect blend of hard and rewarding, but I couldn’t do it if my body wasn’t properly nourished. On the days I know I have a heated class booked; I like to make sure I am eating right. I make sure to take my vitamins and fuel my body with fruits, vegetables, and my favorite superfood shake. I hold off on food about an hour before my practice, so I feel comfortable. After the class, I like to replenish with a big protein shake (boosted with collagen to aid with muscle recovery and skin elasticity). There is no one-way path for properly nourishing your body but making sure you’re fueled for the challenge of a heated class is essential for getting the most out of your practice and feeling good on and off your mat.

4. Replenish those electrolytes

Increasing and maintaining your water intake on the days you take a heated class is important, but sometimes you need something a little extra. If you’re sweating that much, you’re basically an athlete (at least in my book) and if you’re performing like a rockstar yogi, you need to hydrate like one as well. That means replenishing those lost electrolytes. Reward yourself and your body for the hard work and treat yourself to your favorite drink. I switch off between electrolyte-boosting drinks and coconut water depending on what I’m in the mood for that day. Adding these to my post-practice self-care routine has helped me feel more hydrated after and ready to take on the world again after especially sweaty classes.

5. Bring the right equipment

Usually, a yoga mat is all you need for your practice––but heated classes are a different ballgame. I’ve gone with just a mat, and I’ve slipped all over the place. Let me tell you, there’s nothing worse than having sweat drip all over the place while you’re trying to hold a pose that makes you grip your mat for dear life (never again). Make sure you bring a towel to place over your mat, this will help with support and grip. Bringing a smaller towel is also a good idea. You can use the smaller towel to dry yourself off during water breaks or whenever you’re feeling just a bit too sweaty. This is a small step that makes a world of difference during those super-hot classes.

So, there you have it. Five of my favorite tips (more like lifesavers) that have helped me readjust to those heated classes I love so much. Getting back into it is a challenge for us all, so know you’re not alone. No matter where you’re at in your practice, remember to be kind and gentle to yourself––celebrating your health and your body’s ability to do what you love. We’re all just getting back out there, together.

Ready to jump back into your hot yoga routine? Browse Mindbody to find the perfect class for you

While you’re at it, check out some Intro Offers near you that can help you get back to your cadence of hot yoga classes.

bree lewis headshot
Written by
Bree Lewis
Marketing Content Associate
About the author
Born and raised in a small mountain town just south of Yosemite National Park, Bree is an avid lover of health, wellness, and connecting to the outside world around us. As a Cal Poly English major alumn, she has a knack for books, writing, and all things words. In her free time, she enjoys being outside, drinking craft beers, and keeping life jazzy!