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Proper recovery after physical activity has a great influence on the outcomes. That is why the rest period is the most important part of a properly constructed training program.
Unfortunately, many beginners pay great attention to exercise and forget to rest properly after it.
Why the recovery period is so important?
Human muscles need rest, because under heavy load the muscle tissue gets a lot of minor wounds and losing glycogen stores and glucose needed for power.
The recovery period takes from 24 to 48 hours. That’s why professional athletes do not load the same muscle groups two days in a row.
How to recover faster after a workout?
1. To avoid overtraining. Planning training – the easiest way to a quick recovery. Excessive workload and lack of rest reduced the efficiency of physical exercise and push the desired result.
2. Cool. Cooling, or “hitch”, is a reduction in the rate of training, but not a complete cessation. Keep moving at low intensity for five to ten minutes. This will help to remove lactic acid from the muscles and relieve tension.
Remember that warming up and cooling – a necessary phase of training at low temperatures. It is especially important if it is assumed several periods of physical activity.
After an intense workout, do some exercise for stretching. This is a simple and quick way to help muscle restoration.
3. To compensate for the fluid loss. During physical activity the person loses a lot of fluid. Ideally, these stocks should be replenished during exercise. If this is not possible – be sure to drink after. Usual clean water supports normal metabolism in the organism and accelerates its recovery.
4. To eat. Great “news” for those who lose weight – exercise depletes energy. However, if the supply is inadequate, the body begins to save energy, and effort on your next workout may not be enough. The best option is the dish of high-quality protein and complex carbohydrates through the hour and a half after a workout.
5. To do a massage. Light massage movements to improve circulation, and hence the transport of nutrients throughout the body. It helps the muscles to recover and “fill up” much faster. Learn how to massage yourself – this will allow you to save fine.
6. To take a contrast shower. Blood vessels are compressed under the influence of cold and expand by heat, improving blood circulation throughout the body. Contrast shower not only relieves painful sensations in muscles, but also improves elasticity of vascular walls.
7. To sleep. The human body has an amazing ability to take care of themselves, if we let it. For example, during sleep the body produces growth hormone which is largely responsible for the restoration and growth of tissues.
After a workout, go to bed earlier, allow yourself to stretch and to relax in bed before going to sleep, read at night with a good book. Most importantly – don’t stay up too late watching TV.
The most important
Do not be tempted to force things and do not neglect the rest periods after workouts: they bring you closer to achieving your goals.
If you feel pain, fatigue or you notice a decrease in performance in training – take a break and give your body to recover.
More about rest after workout watch in the video below:
