You can divide your recovery in three steps :
First, immediately after your training, keep on moving for 3 to 5 minutes, don't forget to stretch and when rehydrating, add some carbohydates and proteins!
Then, within 15 - 20 minutes, do some light Aerobic exercises. They will help the blood flow and removal of metabolites, but be careful to use no more than 45-55% of your body weight for this exercises. You can also add some light cardio trainings such as Treadmill Elliptical or stationary bike . Don't forget to use a foam roller as well to massage your muscles a little. Then it's time for a shower! Alternate between hot and cold.
Finally within the hour after your training, continue to hydrate, consume some food and then it's start to chill and relax!
If you want to take with you our advice, you can download our infographic here.
