Recovery after workouts
One of the most important actions which you should carry out after training to allow your muscles and body to recover. Good recovery after your workouts is the key to successful consolidation, growth and regeneration of muscles.
When you are performing a specific exercise, your body responds to unusual load and responsive to the process of “fatigue” the muscle fibres are formed microtrauma. It stimulates recovery after exercise and causes muscle growth
(the size of muscle fibers increase – “hypertrophy”). Overtraining and not proper muscle recovery after a workout can be a huge obstacle in the process of building muscle, burning fat or other fitness and bodybuilding goals.
The process when you feel pain after exercise or the next day after a workout is called delayed muscle pain syndrome or COMB (see delayed onset muscle Soreness and muscle pain after a workout ). At this time you need to let the muscles recover. There are a number of actions that you can perform to speed up recovery time of muscles after workouts.
There are 2 different forms of recovery: short-and long-term.
Short term recovery time between workouts
Long-term recovery must be integrated into the training program and may include days or even weeks.
Here are some ways. which can help your body with its short-term recovery.
How to speed up recovery after exercise:
Recovering after exercise: Use the split session
Break exercise different muscle groups. Thus, you don’t have to take a day off to recover after a workout, as you will not overload one muscle 2 days in a row. Split session is theoretically possible to train and perform the exercises every day, but don’t overdo it – 1 day a week is the minimum!
Post-workout recovery: Sleep and rest
Provide at least 8 hours of sleep. When you sleep, the body uses this time to recovery processes and lack of sleep can lead to poor performance, lack of mental concentration and fatigue.
Add in the bathroom 1 Cup of sea salt. A hot bath will increase circulation and metabolic processes inside the body, and the sea salt will help to remove toxins and ease muscle pain.
Massage right after a workout can significantly help in the regeneration of muscle cells and regenerative processes.
To ensure fast recovery after exercise do not forget about the need to warm up. Make it a rule – 5 minutes to warm up! This will allow you to increase your range of motion, body temperature and blood flow to the muscles, will help to mobilize the joints and reduce the risk of unwanted injuries.
Hitch and stretching after a workout will help your body to remove unwanted substances, such as lactic acid produced during exercise. Stretching will also help in the fight against the syndrome of delayed muscle pain (SOMB). See – Why and how to perform stretching .
You must within 20 minutes to 1 hour after training to deliver your muscles and body with the necessary nutrients (proteins and carbohydrates to replenish the glycogen stores and stimulate muscle protein synthesis. Exercise depletes the muscles and restore them after your workouts simply need proper nutrition. See more Food after exercise .
Definitely less pleasant way than a hot bath with sea salt, but this method of muscle recovery after training also exists. Cold bath reduces muscle pain, inflammation and stress (water temperature around 12-15° C ). In cold water, blood vessels will better protect the body from “waste” after training and significantly improve the healing process. Some people say that it really works, others call complete hogwash, but every body reacts differently, so try and choose what suits you. Brrrr.