Tip of the week: How to recover from strenuous exercise

Plan for rest days. Exercise makes your body stronger by hurting it first, so planning for recovery is as important as planning the workouts. “Everyone is different, but a good rule of thumb is three hourlong workouts a week.” And schedule a down week for your body every eight to 12 weeks.

Avoid alcohol. Booze introduces toxins into the bloodstream, forcing your body to deal with that crisis before it helps your muscles heal and grow. Drink at least two liters of water each day instead, and maintain a well-balanced diet.

Ice baths. “Ice baths are far from pleasant,” but they do promote recovery. An easier option is water-contrast therapy: Shower with warm water for one minute, switch to cold for 30 seconds, then repeat. The process flushes waste products from your bloodstream.

Source: The Daily Telegraph (U.K.)