How to Recover Faster from Your Exercise with these 6 Scientifically Proven Methods

6 Scientifically Proven Ways to Recover Faster to Get Better Results from Your Exercise

Your strength and fitness gains are not built during your exercise sessions, they are built during the recovery time in between.

recovery from exercise

Recovery is a really powerful part of exercise so you want to make the most of it to make some serious health and fitness gains.

Gym and exercise time is for breaking down your muscle and working your nervous system, recovery time builds and replenishes them to make you fitter and stronger.

If you are failing to get the results you want and you are working out regularly, we guarantee you that you may failing to recover properly.

If you get the most out of your recovery, you will maximise the rate
you build muscle, get stronger, burn fat far faster and become far healthier.

Here are 6 scientifically proven ways to recover faster to get better results with your exercise:

Hot and Cold Showers

For contrast showers have 2-3 minutes hot as you can stand followed by 1 minute cold as you can stand repeated 3 times to work best.

This is performed once or twice per day. It is important to cover the whole body, including the head. This practice will make a big difference in your recovery.

The key is the level of difference between hot and cold temperatures as well as varying the time spent at each temperature. And for the most part, you should end with cold unless you want to sleep after your shower, and then end with hot.


Massage and other kinds of bodywork are great for recovery and keeping your body in balance. These are some recommended massage techniques; Sports Massage, Rolfing, ART therapy, Bowmen Therapy, KMI

Dry Sauna Recovery

It is best to use a dry sauna not a steam room or wet sauna. To perform the method correctly and get the most out of it, make sure to follow these specific guidelines as close as possible:

How to get the most out of exercise recovery in the Sauna

  1. Pre-heat the sauna to the highest temperature possible, at least 200 degrees is preferable
  2. Begin by getting in the sauna and stay in until you first break a sweat and then get out
  3. Rinse off for 5-10 seconds in lukewarm water and then get out of the shower, pat yourself off, wrap a towel around yourself and then sit down for 2-3 minutes
  4. Get back in the sauna and stay in for 5- 10 minutes
  5. Take another shower, this time make it as cold as possible and stay in it for 30 seconds. It’s important to let the water cover your head completely the whole time
  6. Get out of the shower, pat yourself dry, wrap a towel around yourself, and sit down and relax until you stop sweating completely and your skin is dry. This typically takes anywhere from 3-10 minutes
  7. Return to the sauna, this time stay in for 10-15 minutes and then get out
  8. Repeat step 5-6
  9. Get back in the sauna for another 10-15 minutes and then get out
  10. Take another shower, this time make it fairly warm and stay in for 1-2 minutes
  11. Dry yourself completely off, lay down and relax for 5-10 minutes



Why is sleep so important?

Sleep plays a vital role in good health and wellbeing throughout your life. Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety.

Sleep is involved in healing and repair of your heart and blood vessels. On-going sleep efficiency can be linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and reduced immune system.

Lack of sleep can also lead to: