The Top 4 Things You're Missing in Your Home Gym for Recovery
When setting up your home gym, your focus may have been on your cardio or strength training goals - and you would be in great company. A great cardio machine and a squat rack are staples most people think of first when purchasing items to build out your fitness center at home. While these ARE fantastic buys, you’re most likely missing a huge focus when it comes to reaching your fitness goals: recovery. Improving your recovery results in more fitness gains and allow you to get the most from your sessions - all from the comfort of your home. If you’re ready to get serious about improving your recovery, you need a few key things in your home gym. But don’t stress - we’ve got you covered with our top recommendations to add to your gym today.
Here are the top four things you’re missing in your home gym for recovery:
First, if you’re serious about recovery, you need a quality vibration plate. Vibration plates help you achieve more in less time while working out, and are great for recovery and regeneration in a matter of minutes after a workout. The vibrations not only encourage the physiological advantages of improved blood flow, improved lymphatic drainage, and less muscle soreness, but it also feels fantastic and is an excellent method to relax the nervous system.
One study found that vibration therapy was effective in reducing delayed onset muscle soreness and enhancing recovery from exercise. The study participants who received vibration therapy had less pain and perceived fatigue than those who didn't receive any treatment, which means they were able to continue their exercise sooner and more effectively.
We recommend the Power Plate Move when shopping for a vibration plate. This machine is compact, but doesn’t sacrifice function. With 6 variable frequency modes that can be controlled via remote and run for up to 9 minutes continuously, it’s our go-to for experiencing all the benefits of vibration in a home gym.
If you're looking for a way to speed up your recovery time, relieve pain and reduce inflammation, all from the comfort of home, a vibration plate is worth investing in. It's an excellent addition to your home gym, and it may just give you the edge you need to perform at your best!
Saunas can help to increase circulation, which has some distinct advantages in recovery. Circulation improves joint discomfort, mobility, and arthritis symptoms. Muscles that get more oxygen can heal faster and cause less swelling and discomfort.
You are supporting your body's natural detoxification process by raising your core temperature and encouraging sweating. This helps to flush toxins and pathogens out of your lymphatic system (a network of tissues and organs that help to filter fluids in the body).
Saunas can help you feel less sore and tense following a workout, allowing you to recover more quickly after exercise. In addition, saunas can help improve your cardiovascular health and increase your overall fitness level. When you sit in a sauna, your metabolism will usually speed up and cause you to burn more calories than normal while sedentary. Your body tries to cool itself from overheating by performing 'exercise' similar to cardio but without the movement.
If you're looking for an at-home sauna that will provide all of these benefits, we prefer infrared saunas (link to infrared), as they are more effective at penetrating the skin and providing deep tissue relief. With all the options, finding the right choice for your home gym can be a little overwhelming. Make sure you select a model with enough space for you to comfortably move around in, and you’ll want an automatic timer and temperature control to enjoy your time even more.
Our top choice for an all around great infrared sauna for one to two people would be the Golden Designs “Heming” model. The corner design is perfect for those who don’t have a ton of space to spare, but want to enjoy the benefits of a sauna at home. Bluetooth speakers and chromotherapy lights just add more benefits to the user experience.
For a little more room, we’d recommend the 4-person SunRay “Roslyn” model. The design is so fantastic that it improves whatever room you place it in, and the backrests and mood lighting are a nice touch. Our favorite features are the bluetooth speaker and cup holders, though! It feels like they’ve thought of everything, and sitting in the sauna is often the highlight of my day.
Personal Massage Gun
Next up, a tiny appliance can pay HUGE dividends when it comes to fitness recovery at home. Personal massage guns are a must for every home gym. Massage guns can help increase blood flow and reduce inflammation, both of which are important for recovering from workouts. In addition, massage guns can also help improve range of motion and flexibility, making them a valuable tool after home exercise. Whether you're looking to improve your recovery time or simply want a way to relax after a tough workout, a personal massage gun is a great investment.
Unlike some other gym equipment with a steep learning curve, using a personal massage gun is simple to get started: just start at the lowest setting on your targeted muscles to begin. Work up to higher settings as needed. Use circular motions around problem areas for two minutes each. Drink plenty of water before and after using your massage gun for the best results.
There are many different brands and models of massage guns on the market, so it's important to do your research before making a purchase. If you’re looking for a massage gun that’s built to last and incredibly effective, we prefer the NIMBL XPRS. Don’t let its compact size fool you - it packs a powerful punch. With four different attachment heads, you can choose from four speed settings to target those muscles. We love how quiet it is when it’s running as well - and the carrying case and online educational information are perfect for getting the most out of your massage gun.
Last on our list is the inflatable home spa - just as relaxing as it is beneficial for recovery. A lot more affordable than a traditional hot tub, and much easier to move around, the inflatable home spa is a perfect way to recover and relax.
Inflatable home spas aid recovery in several ways. For one, warm water can help to relax muscles and ease soreness. The air jet supplied bubbles can also provide a massage-like effect that can help to release knots and tension. This combination of heat and massage is perfect for after a workout or anytime you need to relieve stress or pain. Soaking in a home spa can also help improve circulation and reduce inflammation. No matter your fitness recovery need, an inflatable home spa is a great option.
Inflatable home spas are also relatively low-cost and easy to set up, making them a great option for those on a budget. Overall, an inflatable home spa can be a great addition to any home gym and can help you to speed up your recovery time. MSPA makes our favorite inflatable home spa, the Aurora. With a sleek, modern design and whisper-quiet technology, it’s perfect anywhere at your home. The ceramic heaters also keep the water warm without exorbitantly raising your power bill.
Don’t Skip Recovery
With so many great options to aid in fitness recovery at home, there’s no reason you should go without. Fill out your gym with one of our favorite recovery tools, and enjoy better performance, less soreness, and improved fitness today.