Recovery after hard training. Recovery after training - rest and grow

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Full recovery after training is a factor no less important for achieving the desired result than the training itself. Without understanding the basics of the process, it is impossible to progress. Neither proper nutrition, nor vitamins with sports nutrition, nor even medications will help. This article is about how to recover properly and steadily improve your physical performance.

Theoretical foundations of recovery

The human body is a complex self-healing and self-sustaining system. In a state of rest, all subsystems are at a point of equilibrium - processes proceed at a normal pace for a particular organism. Going beyond a stable state provokes the body to turn to reserves. As a result of active physical activity and recovery, a person’s adaptive capabilities increase.

Serious sports results are unattainable without powerful training. The recovery phase must be adequate to the load. The body must “understand” that it cannot survive without adapting to new realities. But he also needs the opportunity to find the strength to adapt to stress - an increase in indicators occurs precisely during this period. One without the other makes no sense.

If you neglect muscle recovery after training, you can very quickly come to a training plateau (stagnation). Least. In the worst case, the athlete will experience overtraining. And hence the decline in results and health problems.

There are 4 main recovery phases:

• Fast recovery after training. Starts immediately after completing your workout and lasts about 30 minutes. At this time, the body is in “panic” and strives to make up for losses as quickly as possible. It is very important to restore the balance of nutrients.
• Slow motion. Once metabolic balance is achieved, the body begins to heal damaged tissues and cells. In this phase, protein, amino acid and enzyme synthesis is activated, the water-electrolyte balance returns to normal, and the digestive system actively absorbs substances that serve as building materials for muscles.
• Supercompensation. The phase that occurs 2-3 days after heavy exercise. The duration of the period is up to 5 days. Super recovery resembles a slow phase, but the difference lies in the fact that during this time an increase in physical indicators is observed. The next training must be carried out before the body leaves the stage of supercompensation, otherwise the training will turn into marking time.
• Deferred. If you skip training, you can achieve good recovery, but without increasing athletic performance. This stage occurs if the previous one is delayed.

How long does it take for muscles to recover?

The indicated duration of the third phase of recovery after a hard workout is in some sense arbitrary. Training to complete muscle failure may require more time to compensate for losses. Bodybuilding theorists and practitioners (for example, M. Mentzer), using the examples of their students, demonstrate the need for longer rest to achieve serious results.

Recovery abilities are individual and, in addition, depend on the presence or absence of pharmaceutical support. Personal parameters can only be determined experimentally.

The table shows the average muscle recovery time after training.

Recovery rates

It's not just the muscles that are restored. It is important to know about the recovery rates of the body after training in general and the time required to bring biochemical processes back to normal.

Recovery rates:

• increase in results - only with complete completion of recovery processes;
• well-being - with a lack of recovery, the athlete may feel unwell, the desire to train may disappear, and there is a decline in volitional indicators;
• sleep – by recovering correctly, the athlete has the right to count on healthy and productive sleep; otherwise, a constant feeling of drowsiness (especially in the first half of the day) and problems falling asleep are in order;
• pulse – normal – 75 beats/min a couple of hours after training; at a higher heart rate, you need to think about either overtraining or deeper problems (for example, with the heart).

The following table shows the time it takes for the body to complete restorative biochemical processes after active physical exercise.

Recovery techniques after fatigue

There are different ways to recover. It’s better to do it comprehensively, using various techniques. The greater the load on the body and the factors that negatively affect the ability to recover, the more attention needs to be paid to rehabilitation aspects. About half of sports success depends on how competent recovery after training is. If the results are not encouraging, you need to look for the reason not only in the imperfection of the training approach, but also in problems relating to the opposite phase. Next, we’ll talk about how to reduce rehabilitation time and improve athletic performance.

Active recovery

Lactic acid will leave the muscles faster if you help it with moderate aerobic exercise. A 10-minute jog helps speed up the removal of breakdown products - during this time about 60% of the acid is removed. The next 10 minutes of easy running equates to approximately 25% more lactic acid being removed. Conclusion - aerobic exercise is beneficial after heavy training. A 20-minute run will help significantly increase the rate of elimination of unwanted substances from the muscles.

Complete rest or passive rest

A fundamental need of the human body and the athlete in particular. Intense training forces athletes to sleep at least 8-10 hours a day. This time includes 1-2 short phases of daytime sleep. By robbing himself of sleep, an athlete deprives himself of hope of achieving his physical potential.

Quality is no less important than quantity. Certain aspects must be followed, including:

• Compliance with the regime. You need to get up and go to bed at the same time.
• Continuity of sleep. You can’t sleep in fits and starts – 3 “sets” of 3 hours each is by no means equal to 9 hours of continuous sleep.
• Maintain a short interval between training and sleep. The body needs at least 30-40 minutes to prepare for sleep.
• Comfort. The process should not cause inconvenience even on a subconscious level. It is recommended to sleep on an orthopedic bed in a room with optimal temperature and other conditions.

Massage

(and one of its options is restorative) is a mandatory condition for the training of professional athletes. The effect of working with soft tissues is achieved through mechanical and sensory stimulation.

The mechanical effect is expressed in:

• reducing swelling of muscle tissue;
• relieving muscle fatigue;
• improving lymph and blood circulation;
• relieving muscle spasms;
• saturation of tissues with oxygen;
• accelerating the elimination of metabolic products from tissues.

The sensory effect is relatively little studied. “Massage” recovery after strength training helps reduce pain. This is achieved through a gradual increase in sensory influx to the central nervous system. In order to achieve a similar result, you need to massage the damaged (actively participating in the training process) muscle groups slowly and gently.

Light stimulation of the skin promotes short-term capillary expansion. More intense exposure leads to a long-lasting effect.

Restorative massage is performed 10-15 minutes after completion of the workout. This is one of the differences between this type of mechanical tissue stimulation and others. The interval can be increased, but it is not recommended to delay it too much.

The average session duration is 15-20 minutes. An hour after the procedure, it is advisable to repeat it, but in a reduced form - no more than 5 minutes. First of all, the “working” muscles are massaged. If the training involves a load on the whole body, all muscle groups are “treated”. But at the same time, a little more attention is paid to large muscles that require more recovery time.

Heat and cold therapy

The massage is perfectly complemented by thermotherapy - sauna with steam bath, steam baths, hot wrap. Thermal procedures prepare the body well for mechanical stimulation.

If a bathhouse with a sauna is not always available, then it is not at all necessary to deprive yourself of the wrap. Although the procedure has a beneficial effect primarily on the skin, there is also a significant overall effect. If you act on the body for 20-30 minutes, blood will begin to circulate in the muscles much more actively. But sometimes the heating of the skin is excessive, while useful heat does not have time to reach the soft tissues. Therefore, wrapping is best considered as a means to relax athletes and quickly increase body surface temperature.

How can I speed up recovery after training? Low temperature is also useful. Cold therapy helps reduce muscle swelling and has an overall positive physical effect. Therapy may include:

• cold wrap – 10-15 minutes;
• ice baths – 5-10 minutes;
• rubbing muscles with ice.

The most powerful effect of ice is achieved during the procedure performed immediately after completion of training.

Diet and nutritional supplements

Nutrition is the most important factor determining the adaptive capabilities of the body. It is important to understand how and what to take to recover after a workout. The general rule of nutrition implies that the intake of nutrients should be approximately equal to their consumption. When gaining mass, they start from greater “income”; during fat loss, from greater energy losses.

Diet is extremely important. In addition to the main building components - proteins, the body urgently needs carbohydrates. If the supply of the latter is insufficient, recovery is much slower.

The frequency of meals is also of great importance. The classic scheme of three meals a day is less effective than the model that implies a more fractional diet. Meals should be at least four times a day. Recommended meal ratio (% of daily intake):

• breakfast – 20-25;
• second breakfast – 15-20;
• lunch – 30-35;
• dinner – 20-25.

At the same time, the interval between approaches to the table is a maximum of 4 hours, and between extreme approaches is no more than 12 hours. Immediately before training, you should not fill your stomach. After training, it is advisable to abstain from poorly digestible food - at this time, gastric juice is not enough to effectively break it down.

A balanced diet is not enough for athletes who regularly train intensively. Vitamins and mineral supplements cannot be ignored. In most cases, we can talk about a lack of the entire vitamin complex. The only exception is vitamin A, which can be fully obtained from regular food.

The amount of supplements depends on the training phase. Stages of lower intensity are not as demanding on the supply of minerals and vitamins as periods of powerful preparation for competitions.

It is imperative to satisfy the body's need for fluid. During training, athletes need to compensate for the lack of water by drinking small sips. You need to remember that drinking a lot and often after training for recovery is no less important than following a healthy diet.

Psychological recovery

The intensity of training is determined by both physical and psychological well-being. Overtraining inevitably entails a drop in motivation. And this is necessarily followed by problems with volitional qualities. The brain loses the ability to concentrate - the body does not receive enough load.

But it is not enough to rest as much as you need. Problems outside of sports have a similar effect on the body. Therefore, it is extremely important to learn to resist emotional discomfort. The first assistant in this is regular relaxation. Meditation and physical relaxation will help you respond adequately to circumstances and avoid negative psychological outbursts.

How do you know that your muscles have recovered?

Lack of muscle pain, high motivation, a surge of strength - signs that it’s time to go back to the gym. But you can’t always trust obvious “signs.” The most important sign is a combination of these factors with regular progress. The absence of the latter may also indicate an illiterate approach to training. But if you know that everything is in order with the training scheme, and there is no end to the stagnation, you need to think hard.

Training requires constant self-analysis. This is the only way to get a relatively complete picture of the training and individual characteristics.

There is one very important concept and process - recovery after training. It should not be neglected, otherwise training will lose effectiveness, and the body will experience prolonged stress after exercise. We will talk about how to recover properly and how to forget about what chronic fatigue is after a workout in this article.

Some useful theory

The human body is a self-sustaining and self-healing system. These two concepts are related. There is a certain point of balance when all processes inside the body proceed at a normal pace (homeostasis, it’s called). For example, this is a state of rest. When a person begins to actively train, his body uses all its reserves to ensure the same normal stable state, but during the training process. After exercise, the body restores the same reserves spent on physical work.

It restores the original biochemical, physiological and anatomical state that was before the load. Therefore, in order to understand how to restore strength after exercise, it is important to know what the body needs to renew spent resources. In particular, one of the necessary elements is healthy sleep.

Nature has provided for everything, including the body’s ability to adapt to heavy physical work. Training to the limit (or as athletes say, “to failure”) activates this same adaptation process in our body, which is expressed in muscle growth. This is the body's natural preparation to overcome more severe stress.

All types of training are based on the process of adaptation of the body to increasing loads. Both for the growth of muscle mass and for increasing strength or endurance. The body's capabilities increase during the recovery period.

Now you understand that improper recovery will lead to a lack of desired progress. And believe me, no one wants to train to no avail, or even worse, to the detriment of health.

Recovery stages

Correct muscle recovery after strength training is just as important as maintaining proper technique during exercise. It's like ABC for a first grader. Without knowing it, you will not learn to read and write.

Do you know how long it takes for muscles to recover after exercise? Individually, long and step by step.

The recovery process can be divided into 4 phases:

1. Fast recovery.
2. Slow motion.
3. Deferred.

Fast recovery

Rapid recovery ends approximately half an hour after training. The body, in a panic, uses up all the remaining substances in its reserve to return to normal. And all because during training he significantly depleted his reserves.

At this moment, it is important for him to find a source of glucose in order to quickly restore energy reserves. Also at this stage minerals are required.

Therefore, get used to drinking mineral water during and after training. Preferably without gas. There are also special isotonic drinks, however, their cost is slightly higher. Simple purified water will not be as effective. It will only allow you to restore fluid balance.

Slow recovery

Once the original balance of nutrients and minerals is restored, the body's systems begin to work to repair damaged cells and tissues. After all, strength training involves microtrauma of muscle fibers. Protein synthesis starts. At this point, it is important that you get enough amino acids from your food (which is why it is important to take 25-30 grams of purified protein). This phase lasts for several days after exercise.

The most important stage of recovery in terms of achieving training results. It starts 2-3 days after training. The most powerful supercompensation occurs after training to failure, when you work with maximum weights.

It would seem that it could be simpler - lie down and sleep. No, there are some nuances here:

1. Compliance with the regime. Sleep should be measured, 7–8 hours is acceptable, ideally 9. To gain the number of hours of sleep you need, just go to bed early. You need to get up and go to bed at the same time (for example, we go to bed at 10 pm and get up at 7 am). On weekends, you can make exceptions and go to bed later.
2. You should not sleep immediately after exercise. It is important for the body to “cool down” for an hour. Eat protein, drink mineral water. You can also do carbohydrate loading. If you are determined to sleep for a long time, it is better to eat at a minimum so as not to spend all your resources on digesting food.
3. Sleep must be continuous (waking up for the sake of “relief of the soul” is allowed). If you sleep for 2 hours and do business in between, this will have a very negative impact not only on recovery, but also on your well-being in general. You can sleep an extra hour during the day. Basic sleep should be complete and uninterrupted!
4. Provide yourself with comfortable conditions: you should not be cold, your neck should not be stiff. It is best to sleep on an orthopedic bed and a special pillow that ensures the correct position of the head in any position. Sleep should be comfortable.

Quality sleep means faster recovery!

Cool down after training

Even after running, you can’t stop right away. Did you know? You need to gradually slow down and take a step. And only then, after walking like this for 3–5 minutes, sit down or stand up.

In the gym, you need to complete your workout like this:

1. Stretching after training. In addition to stimulating muscle growth, you work on injury prevention and finish your workout correctly. These are also movements, and they take 3-5 minutes - just what you need.
2. Cardio exercises at an easy pace. Get on the treadmill and run at a calm pace for 5 minutes, then slowly walk, gradually stopping. The same thing with an exercise bike, an ellipsoid.

Or better yet, both. Cardio first, then stretching. If time allows you (it's only about 10 minutes) - why not. If time is short and you are unsure what to do after training, choose one thing. We recommend that you prefer stretching in this case.

Nutrition

After exercise (for half an hour), many recommend eating well. Indeed, at this moment the body absorbs amino acids and carbohydrates as quickly as possible (we emphasize) because it needs to restore reserves. But it’s okay if you didn’t have time to eat at this time.

The physiology of the body is so advanced that it doesn’t matter when you eat proteins - they will always be absorbed. Whether this process will last 20 minutes or 40 is not so important.

Therefore, it doesn’t make much difference whether you take protein half an hour after training or 2 hours later. It's important to accept. And when – whatever is more convenient for you. It’s better right away, but if later, you won’t notice much of a difference (fatigue after strength training is an indicator that you need to eat).

So what to do after training? Listen to your body.

And remember the daily norm of BZHU. This is much more important than eating within the first 30 minutes after exercise!

Drink

Therefore, it is important to drink as much as you want. It is recommended to stretch your fluid intake during exercise. It is better to drink a few sips after each exercise than to drink 0.5 liters in one sitting. Water must be supplied gradually, otherwise it can create excess stress on the heart. We do not recommend drinking soda, only water with minerals.

Massage

It is very good if your gym has a massage room. We recommend massaging the working muscles before and after exercise. This will significantly improve the quality of the load and speed up the recovery period. Before training, this is a warm-up of the muscles. A post-workout massage will allow your muscles to relax properly and as much as possible.

Sauna and swimming pool

Immediately after your workout, you can relax in the pool and warm up in the sauna. You can alternate these two pleasures for the sake of a sharp change in temperature. The benefit will be double: warming up the blood vessels and relaxing the muscles.

Pharmacological drugs

It is known that pharmacology significantly accelerates the recovery of strength. But whether this is useful or harmful is a very controversial question. Let’s put it this way – yes, it’s good for the muscles. It is very harmful for health. And health comes first, otherwise, what’s the point of training?

Recovery by training

There is such a thing as recovery training. This is an easy option aimed at dispersing blood and lactic acid in tired muscles. This could be a game of football, a bike ride, or a run. Actively spent time is the same training. This is a great option if you often feel tired after exercise. Do it whenever you feel like it.

Experienced athletes know that post-workout recovery is as important to muscle growth as the activity itself. In its absence, it will not be possible to ensure proper results. It is important to know how long it takes muscles to recover and how you can speed up this process.

Recovery after strength training is essential. Active muscle growth occurs during this period, so it is important to pay attention to this stage. Regular training to the limit will not bring any effect if the muscles do not get the opportunity to rest.

During training, micro-tears of muscle fibers occur, which stretch and tear. After this, the body, considering this phenomenon unacceptable, will try to restore and heal them. This process is known as compensation. If, after exercise, you give yourself proper rest and a supply of nutrients, the stage of supercompensation will begin. During this period, the muscles will become rougher and increase in volume to prevent ruptures and injuries in the future. Due to this, muscle mass increases. Hence the importance of recovery.

How long does it take for muscles to recover?

On average, all muscle groups require 36-72 hours to recover. Accordingly, there is no point in training them more often than once every 2-3 days. It is worth considering that the larger the muscle in volume, the more time it needs to rest.

Aerobic training (cardio) requires significant energy expenditure, but does not cause damage to a large number of muscle fibers. After them, muscle glycogen is predominantly restored. On average it takes 1-3 days to recover. Strength training, in addition to energy consumption, provokes muscle microtrauma, so it takes more time to recover from it.

The muscle recovery process is divided into four phases, presented in the table.

Fast recovery	Continues for 30 minutes after activity. In a state of stress, the body uses up the remaining reserves of substances to return to a normal state. At this time, he needs glucose for rapid recovery. You also need minerals, so it is recommended to drink still mineral water.
Slow recovery	Once the body has restored the balance of nutrients and minerals, it will begin to repair the affected cells and tissues. During this period, protein synthesis is activated, and a sufficient amount of it should be supplied with food.
Super compensation	The most important recovery period, which begins 2-3 days after training. The most powerful supercompensation will be after a grueling workout to failure with maximum weights. The body will try in advance to ensure maximum muscle fiber growth. The next training should be carried out at this stage.
Delayed recovery	It occurs after supercompensation if the next workout is missed. Therefore, it is important to stick to your study schedule. By skipping one workout, you can significantly slow down the process. During this period, the body will begin to restore its usual state, which is typical without exercise.

Thus, the answer to the question of how long it takes for muscles to recover will vary from person to person, but on average this time is 72 hours.

Standard methods of muscle recovery

During the period when the muscles are recovering, there is no need to train. Another important point is getting enough sleep, especially if. It plays a big role for absolutely everyone, but if a person puts a lot of stress on the body, then its importance is even greater. It is during sleep that muscles actively grow and increase in volume.

You need to sleep at least 8 hours without breaks. The right conditions are important. To get a good night's sleep, you need complete darkness and silence, as well as a comfortable pillow and a suitable mattress.

Proper nutrition is important. Immediately after exercise, the body needs to be given a sufficient amount of proteins and carbohydrates. This will help offset their costs. Drink whey protein after exercise to help support your muscles.

1-1.5 hours after training you need to eat a hearty meal. The meal must include all the necessary components.

In addition to proteins and carbohydrates, an athlete’s body needs fats. Their best sources are fatty fish and vegetable oils, especially flaxseed.

Eat vegetables. Due to the presence of fiber and coarse fibers, they help improve digestion.

If you feel hungry but it's not time to eat yet, you can eat a banana or a handful of dried fruits.

You need to drink enough fluids both during and after exercise. Pay attention to the color of your urine, especially in the morning. If it is clear, it means you are drinking enough. If it is more yellow or orange, then the amount of liquid needs to be increased.

How to speed up muscle recovery

Various medications can help you recover quickly after exercise. Sports nutrition, when consumed correctly, helps increase endurance. Accelerate recovery and improve exercise results. The following additives serve this purpose:

BCAAs are amino acids that prevent the breakdown of muscle tissue after activity and improve the synthesis of anabolic hormones. They are taken before or immediately after training.

Creatine. Helps increase the amount of phosphocreatine, which increases the supply of ATP, which is the initial phase of recovery. This substance is taken immediately after training and washed down with plenty of liquid.

Glutamine. 60% of this amino acid is contained in the muscles, but during active exercise it is used up extremely quickly, and a deficiency appears. The intake additionally promotes the synthesis of growth hormone, which has a beneficial effect on anabolism and muscle recovery. Sports nutrition can be taken after activity or at night.

Sports nutrition should be taken either before or after exercise. It is not recommended to do this during activity.

Vitamins and minerals are important in recovery. A sufficient amount of them should be supplied with food. But active training provokes a decrease in the absorption of some components, so you can take them additionally. The following compounds are useful vitamins:

Vitamin A. This component is useful for vision, but in addition it takes part in muscle synthesis. Because of this, they grow more actively. Vitamin A also affects testosterone, which plays an important role in muscle growth.

Vitamin C. In addition to its antioxidant effect, it can eliminate post-workout pain. The vitamin has an effect at the cellular level, preventing oxidation processes.

Vitamin D. Acts similar to vitamin A. It also has benefits for the skeletal system.

B vitamins. They take part in protein metabolism and the formation of cells required for muscle restoration.

Zinc. A structural element of proteins and enzymes that are needed for tissue growth and repair. If it is deficient, muscles cannot grow, since the mineral affects the synthesis of anabolic hormones.

There are special medications that help with muscle recovery. They have a complex composition, so it is recommended to drink them only after consulting a specialist. They are most often used by professional athletes.

Aerobitin. One of the most famous recovery drugs after physical activity. Includes a strong complex of antioxidants aimed at combating body oxidation and free radicals. Has a pronounced biosynthetic effect.

Secretary-1. The drug has a special formula that promotes the synthesis of growth hormones. It also has an immunoprotective effect.

Antilactate. The medication helps reduce pain after training. The result is achieved due to the increased consumption of air by tissues, due to which lactic acid is excreted. The composition contains organic acids.

To make your workouts effective and painless, and for your muscles to recover faster, consider the following recommendations:

Don't overdo the tempo. If it's time to train intensely, you need to give yourself enough time to recover.

At the end of the session, do some stretching that will serve as a cool-down. This will make it possible to eliminate excess lactic acid from the muscles and normalize the pulse. As a result, you will recover faster and muscle elasticity will increase. 5-10 minutes will be enough, but the exercises must be done efficiently.

A contrast shower gives good results. Use hot water first, then cold, not the other way around. This helps improve blood circulation.

If you feel severe muscle pain after exercise, it may be helpful to take a cold bath. Massage with an ice cube and other procedures with a cooling effect give good results. Muscles, under the influence of cold temperatures, expand and contract sharply and rhythmically. In view of this, toxins are removed from them more quickly.

Massage is beneficial for muscles, especially in the evening.
Simple manipulations increase the ability of muscles to absorb valuable components, accelerate and activate their transport to muscle tissue.

Active rest is useful. You should not forget about activity during rest periods. It is useful to walk, swim in the pool, visit the bathhouse or sauna.

Muscle recovery is no less important than the training itself. Various medications can help speed it up, but it is important not to overuse them. Please note that the main criterion for whether the muscles have recovered sufficiently is the desire to exercise. Don't put too much stress on yourself, as this will have the opposite effect.

Every repetition was difficult! Your muscles were burning from the resulting load and tension! The workout was incredibly hard and intense, but it didn't help build an ounce of muscle tissue!

The opportunity for muscle growth begins when you finish strength training, and this growth cannot occur without a proper recovery “protocol.” Muscles don't grow in the gym - they grow after. When you lift heavy weights, your muscles suffer microtrauma and undergo a process called catabolism. Immediately after stopping physical activity, your body begins to repair itself, but it needs help.

If you want to get the most out of your efforts in the gym, then you need to focus on post-workout recovery. Follow these 8 principles to achieve your desired results - stay on top.

Push the boundaries of what's possible

"No pain, no growth!" is one of the most popular phrases in the gym. Pushing your limits is good practice, but how far can you go? There must be a measure that provides the necessary stimulus for muscle growth, rather than trying to reach a point where the muscle is completely destroyed, resulting in soreness for many days.

The emphasis should not be on the speed of recovery, but on its quality and productivity. If you constantly push yourself to the point of exhaustion every workout, this damage accumulates over time and the body spends more energy trying to repair these effects, leaving less energy for building muscle. Train hard enough to push yourself outside of your "comfort zone" - try to do more than the previous day. By following this principle, you will see lasting and constant progress, rather than taking one step forward and two steps back.

Take Pre-Workout Nutrition Seriously

What you do directly affects the quality and time of recovery. Since absorption is a long process, nutrition before going to the “rocking chair” also plays an important role. The proteins and carbohydrates that you ate before the start of the training will circulate in the body for some time. Therefore, choose your products wisely. Make sure you get high-quality protein from lean meats, and complex carbohydrates if you plan to exercise intensely. Eat food 2 hours before training to avoid digestive problems.

During strength training, it would be a good idea to take BCAA, which will be actively absorbed by muscle cells. And don't forget about a portion before bed.

Don't skip stretching

Stretching doesn't seem all that meaningful when size is the main goal. But it may be the most underrated player in muscle growth. Without the necessary flexibility and muscle plasticity, you limit yourself in many basic exercises. For example, if your ankles are too tight, you won't be able to squat deep enough to get the most benefit from barbell squats.

Stretching is a great way to reduce muscle tension and soreness during recovery. Take at least 15 minutes after your workout to cool down and stretch.

Protein after workout

“Feed your muscles!” Give them fuel to grow and improve. A portion of protein after physical activity is vital. Aim for 20-50 grams of protein after each workout, depending on your weight. For women, 20 grams will be enough, but for men it is better to strive for a higher value.

Whey protein is the most popular protein supplement, and for good reason: it's convenient, easy to mix, and has a fast absorption rate, perfect for taking after a tough workout.

To speed up and optimize your recovery processes, along with fast carbohydrates. These can be foods with a high glycemic index, such as fruits or juices (preferably in large quantities to get 60-100 grams of carbohydrates). They will boost insulin and replenish glycogen and energy levels. Insulin is a powerful anabolic factor that helps restore muscle proteins.

Eat foods rich in potassium

Potassium-fortified foods should be included in your post-workout shake. At the end of intense training, potassium reserves in the body will be depleted. Potassium, along with other nutrients such as sodium and calcium, is a key mineral that plays an important role in muscle energy.

Bananas and potatoes are good sources of potassium. The former go with almost anything, and mashed potatoes in your first post-workout meal are also a good idea.

Quality sleep

Sleep is not just for rest. This is the forced "down time" the body needs to recover. By sacrificing hours of sleep over a long period of time, you make yourself mentally weaker and have a negative impact on the training process. You need to sleep at least 7 hours, and athletes get all 9. Find ways to help make changes to your daily routine - go to bed early.

Active recovery after training

Rest days give your muscles a break. But some light activity, such as swimming or cycling, will stimulate the recovery process and speed it up. This method is known as "active recovery." Also, light cardio after strength training will help relieve pain by stimulating blood circulation and improving circulation to the muscles.

Reducing stress

Physiological stress from exercise is a good thing. Chronic stress from other sources, such as deadlines at work or stress, can significantly impact how you feel on a daily basis, as well as how quickly you recover.

The combination of chronic stress and heavy physical activity in the gym negatively affects the overall well-being and capabilities of your body. Take steps to reduce your stress levels so you can bounce back faster. Do something that you really enjoy or makes you laugh.

Now you know that recovery is an integral component in achieving any goal in the gym. If you want to get stronger, faster and fitter, you must integrate each of these tips into your daily recovery plan to get directly proportional results from your strenuous workouts!

No matter what you're recovering from, learning how to speed up muscle healing will help you get back into shape and get back into exercise faster.

Steps

Part 1

Treatment of damaged muscles

Give injured muscles a rest. If you have strained, strained or torn a muscle, try not to stress it. Try to use the sore muscles as little as possible, or at least do not do the activities that led to their damage (running, lifting weights, etc.).

Apply ice to injured muscles. Cold reduces blood flow to the damaged area and thus helps relieve swelling and inflammation. If you don't have ice or a cold gel pack, you can use a bag of frozen vegetables or other freezer foods.

Reduce swelling by applying pressure and elevating the injured limb. In addition to cold compresses, compression therapy and elevating the injured area while resting also helps. For pressure treatment, simply bandage the sore area with an elastic bandage to reduce blood flow. This helps prevent swelling. You can also elevate the injured limb to further reduce blood flow and avoid swelling. Simply place a couple of pillows under your injured arm or leg while sitting or lying down.

Manage pain with medication. If you experience significant pain after your injury, you can take paracetamol or non-steroidal anti-inflammatory drugs (NSAIDs), such as aspirin or ibuprofen. These medications will help relieve inflammation and pain, and increase mobility.

Try heat therapy. Many experts recommend using thermotherapy for muscle pain (applying a heating pad or warming gel pack, taking a hot bath). The positive effect of this method is explained by the fact that heat promotes blood flow to sore muscles and thereby promotes their healing and restoration.

Get a massage. It’s not for nothing that massage is so popular among professional athletes. Qualified massage therapists, including sports massage therapists, are able to deeply work on muscle tissue. Proper massage speeds up muscle healing, reduces inflammation and promotes cell repair.

• Look for a qualified massage therapist in your area using the Internet.
• If you don't want to visit a massage therapist, ask a loved one for help or do a massage yourself. Massage your arms and legs properly - this will help improve blood circulation and relax your muscles.
• You can also stretch your muscles using a massage roller. Simply roll the roller over the sore spot for 30-60 seconds. Do this every day.

1. Go swimming. Swimming is another form of muscle massage. The water supports the body and provides gentle resistance, allowing you to stretch your muscles without straining them too much. Swimming also allows you to move sore muscles while they heal, improving circulation without the risk of increasing inflammation and pain.

   • Do not swim with full effort. It is enough to take a leisurely swim in the pool for about 20 minutes to properly stretch your muscles. At the same time, try to use sore muscles.

   Part 3

   Rest between workouts

   1. Get plenty of rest after training. After intense exercise, muscles need time to recover, especially if you have recently started exercising. If you don't rest 1-2 days between workouts, your muscles will become tired and take even longer to recover. Fatigue also increases the risk of frequent injury.

      Get enough sleep. Normal sleep helps to quickly restore muscles and achieve good physical shape before the next visit to the gym. Try to get 7-8 hours of sleep every night. To get enough sleep, go to bed in the evening and get up in the morning at approximately the same time.

   2. Take a hot bath or shower to relax. Not only does it help soothe muscle pain, but it also relaxes muscles, relieves muscle spasms, and increases range of motion. Visit the gym's hot tub or sauna once a week to properly relax your muscles after a strenuous workout, or simply take a hot bath at home to relieve muscle pain.

      • To more effectively soothe sore muscles, add Epsom salts to your bath.