Hard session at Bootcamp? Need help with muscle recovery/soreness? Here is our top tips for recovery:

Cooling Down At the end of your workout ensure to cool down correctly. Bycooling down, we mean lowering your intensity to an easy level for the last 5-10 minutes of your workout this helps remove lactic acid from your muscles and may reduce muscles stiffness.

Rehydrate. You lose a lot of fluid during exercise and ideally, you should be replacing it during exercise, but filling up after exercise is an easy way to boost your recovery. Water supports every metabolic function and nutrient transfer in the body and having plenty of water will improve every bodily function.

Eat well. After depleting your energy stores with exercise, you need to refuel if you expect your body to recover, repair tissues and get stronger. Ideally, you should try to eat within 60 minutes of the end of your workout and make sure you include some high-quality protein and complex carbohydrate.

Stretch. After each workout it is advised to gently stretch each major muscle group to remove lactic acid, prevent soreness and improve flexability.

Rest. Sometimes resting is the best way to recover from injuries or muscle soreness, your body has its natural capacity to take care of itself. Time is one of the best ways to recover (or heal) from just about any illness, injury or hard workout.

Active recovery. Easy, gentle movement improves circulation which helps promote nutrient and waste product transport throughout the body. In theory, this helps the muscles repair and refuel faster.

Massage. Massage feels good and improves circulation while allowing you to fully relax. You can also try self-massage and avoid the heavy sports massage price tag!

Sleep. When we sleep our body takes care of itself, amazingly your body produces growth hormone which is largely responsible for tissue growth and repair. So for anyone that exercises regularly it is very important to get plenty sleep!

Darren Tyrie, Personal Trainer Sunderland