Recover after a workout
As you know, when we’re just starting to exercise, I try to force myself, struggle with laziness, try to persuade your body to go to the training “one more time” in the hope that all of a sudden he “wants” to go to the gym and “feel” utility sports
But the fact that just need to start doing and give the body a rest, so he had “come in” before the next session, and the next trip to the gym was not excruciating torture for you.
By the way, and the human brain, the portal writes about healthy lifestyle Everlive as our body needs periodically to be under load for the development and improvement of its activities. To achieve this, we need training. This process, when, after a repeated number of repetitions achieved our main goal is the assimilation of information. So our body after a long break in physical activity gets your portion of the “power” during classes at the gym or cardio. We systematically load our body with exercise, until we reach the goal to reduce weight, creating a relief, to acquire endurance and so on. But we cannot say that our brain is resting when we exercise: because who does not like it controls the coordination of our movements, considers repetition and more. But we can’t constantly “occupy” and our body and our mind, as a constant activity – this is a kind of stress. In any case we need rest to adapt, restore and improve health. If we will not have a good rest, we will not be able to operate at full capacity. And the duration of the restoration has the direct dependence on the type of exercise, which we do, the number of workouts per week and individual body type. Professional athletes often train 2-3 times a day, 6 days a week. But the usual unsportsmanlike worker mental labor can last more than one workout per week, then for a long time “feel” of its consequences.
So, in theory, sports medicine experts identify four main phases of recovery after a workout, writes portal Everlive
The stage of rapid recovery. It usually lasts about 30 minutes after the end of the exercise. During this period, our body tries to recover the lost energy reserves, lost in training of glycogen, ATP, creatine phosphate, and normalizes hormonal balance and the cardiovascular system.
The slow recovery phase. This phase begins after the body has restored its metabolic processes. At this time our body is actively absorbs nutrients that gets along with food, synthesizes enzymes and amino acids for muscle recovery and normalizes water balance.
Supercompensate. This phase is very useful – it is two 2-3 days after the workout. During all of the recovery processes in the body are very similar to the previous two phases. But with one difference – in this period the possibilities of our body exceeds its ability to workout. For this reason, experts advise to repeat the exercise to consolidate the results.
And the fourth phase – delayed return. Usually during her physical health back to the level at which our body before workout – provided, however, that the phase of supercompensation the body get additional physical exercise.
Based on the above theory, the average normal person needs to rest 1-2 days before again taken an exercising. «And for full recovery of wasted energy and effort he or she will require one extra free from training day per week. Sleep is important for recovery. During sleep, release growth hormone, restores plasticity of neurons, the synthesis of proteins. For this the person should sleep 7-8 hours a day. If that’s not enough to have a full rest, then try to NAP for an hour and a half after the training ended and you ate. This holiday refreshes force and restores the body” – says Everlive
There are several signals that our body gives us to understand that he needs rest and restoration. This fatigue due to insufficient sleep, loss of appetite, reluctance to go to training, muscle stiffness. Mostly, these symptoms occur in those who are starting to train without rest, day after day. If you suddenly notice one of these signs in yourself, you better do yourself another day off from training during the week.
In addition to the minimum days break between workouts and 7-8 hours of sleep there are other little tricks to help speed up recovery. One of the most popular methods – that wearing a pull-up clothes during cardio. Moreover, specified a compression garment may be for the upper and lower body. Such clothing dampens muscle oscillation that inevitably occur during intense practice and also makes a maximum power of our movements, minimizes fatigue and, consequently, reduces the time for recovery of the body. Even better to eat a balanced diet with high protein content. By the way, this diet is effective for building muscle mass. As advised by the portal Everlive that ’s in 30-40 minutes after the workout the first thing you need to provide the body with carbohydrates to restore energy reserves and protein as a building material. Mineral water will help to restore the water-salt balance. If a day of rest from workouts you feel stuck and tired, then you can swim in the pool. Resistance that provides water, massaging tired muscles and helps them to stretch”.
And, of course, will help a pleasant way – sauna or steam room. Pairs well relaxes joints and muscles, opens clogged pores and clears the skin and supports the immune system and detoxifies. Most importantly, remember to drink water to prevent dehydration. But if you have no opportunity to go to a sauna or a bath, just take a contrast shower – one minute in hot water and the same in the cold, make five approaches.