To improve recovery after extensive exercise, individuals can incorporate several strategies. Proper hydration and balanced nutrition, particularly protein intake, are crucial for muscle repair and replenishing glycogen stores. Implementing active recovery techniques, such as low-intensity activities like walking or stretching, aids in blood circulation and reduces stiffness. Additionally, practices like foam rolling or massages can alleviate muscle tension. Ensuring adequate sleep is vital for overall recovery, as it facilitates muscle repair and hormonal balance. Finally, paying attention to body signals and allowing sufficient rest between intense sessions promotes long-term sustainability in training.