Recovery from workouts is super important. Most people don't take it seriously- you think you can go hard all the time but never let your body rest and relax.
When you start a fitness program, you often are excited and are ready to go all out, so you jump at it every day and go all in rather taking baby steps and doing 2-3 workouts, walking on opposite days- stretching daily.
The all out approach works for a bit but then well.. you burn out a bit or you get hurt.
Aka why I wanted to discuss a bit on injury prevention and the benefits of warmup, cooldown and foam rolling.
Warm ups get your heart rate up, loosen up your muscles and get your body to actually do the workout. It gives you time to get in the zone for your workout. It allows you to get your mind right. When you start your workout, most of the time, you either just wake up, its right after work or your kids are in the background. There is always something going on. A warm up allows you to get into the right space.
The cool down allows your body to get to normal levels, you work your tail off in your workout, your body needs to relax. You can't stay high all the time. You have to level out, your muscles need to relax.
Foam rolling is one thing that can be done in both depending on your needs. It helps break up muscle tissue and tightness. It can also be a way to recover to decompress and relax after the workout.
Here is one great resource that I wanted to share as it has some info for almost everything to recover: https://robertsontrainingsystems.com/downloads/SMR-manual.pdf
Hope you find something handy to help in your recovery!