Why physical nagruzke
An integral part of any workout is to rest and restore. After the resumption of the body after a routine of exercise has a great impact not only on your appearance, but also on fitness sports scores that will allow you to exercise more effectively. Unfortunately, most people do not know and do not know how to recover after strenuous exercise.
The first thing to note that the recovery after exercise is of particular importance to muscles and tissues. It is very important to remember this and after the workouts. Muscles need to give 24 to 48 hours to recover, but if
too quickly to load the same muscle group, this will lead not to growth, but rather to the destruction of the muscles. When developing a plan of strength training keep in mind that two days in a row should not work the same muscle group.
By the way, scientists and doctors from around the world working on the problem quick recovery after exercise. One of physically effective and affordable ways therapy the researchers called enterosorption. Chelators is known to all of us activated carbon or other drugs that have the same orientation. Doctors advise athletes to drink sorbents with high cleaning ability and that do not contain chemical additives.
Here are a few ways to recover quickly from physical activity that are most often recommended by specialists.
In this case, the cooling means slowing down activity after training. The movement after the workout with very low intensity (5 to 10 minutes) will help you to remove lactic acid from your muscles.
2. The restoration fluid
During exercise you lose a lot of fluids, so you have to restore its levels during and after exercise. Water supports every metabolic function that delivers nutrients in the body and improves every function of the body. Adequate fluid replacement is even more important for athletes who lose large amounts of water within the hour.
3. Properly feeding
After depletion of your energy stores with exercise, you need to eat right. This will also allow you to recover quickly and be ready for your next workout. This is even more important when you exercise on endurance day after day and trying to build muscle. Ideally, you should try to eat within the hour after your workout, and make sure that the menu included a certain amount of high-quality protein and complex carbohydrates.
4. Stretching exercises
After a tough workout, you can perform a couple of stretching exercises. This is a simple and quick way to help muscles recover.
5. The rest
Time is one of the best ways to recover from any illness or injury and this also works after a hard workout. Your body has the amazing ability to care for themselves, if you give him some time. Rest after a hard workout allows muscles to recover at a natural pace.
6. Active recovery
Light, quiet movements improve circulation, which helps deliver nutrients throughout the body. In theory, this helps the muscles to recover faster and gain strength faster.
Massage makes you feel good and improves circulation, allowing you to fully relax.
8. Take an ice bath
Some athletes resort to this method – take ice baths, do ice massage or take a contrast shower, which helps to recover faster, reduce muscle soreness and prevent injury. The essence of this method is that the blood vessels force several times compressed and expanded under the action of different temperatures, which in turn helps to remove toxins in the tissues. By the way, the scientists came to the conclusion that this method is effective to reduce delayed onset muscle soreness.
9. Good sleep
While you sleep, there are amazing things happening in your body. Optimal sleep is essential for those who get physical exercise constantly. During sleep your body produces growth hormone, which is largely responsible for tissue growth and recovery.
10. Avoid overtraining
One of the easiest ways quick recovery planning exercise. Excessive exercise, heavy exercise at each session, or the lack of days off will restrict your sporting success and negate the recovery efforts.