How to recover faster after a hard workout at the gym – take medications, go to special procedures, or just give your body a rest? Here are the most common ways to recover muscles. But first let’s talk about how the body reacts to a workout and how to behave after a heavy workout.
What Is a Recovery
The human body is a complex system that monitors and regulates its own state. At rest and during minor exertion, all processes proceed at a normal pace. But the load forces the reserve energy reserves to be activated in order to ensure the normal functioning of the body during heavy exercise.
During exercise, the production of cortisol increases, which destroys muscles, and it’s because of this that soreness appears. Thus, training takes away a huge amount of reserves, which now have to be restored. It’s necessary to return the initial anatomical, physiological, and biochemical state that was initially there.
The body itself hints at what you need to do to recover. You may notice that after a workout you want to eat more, sit betting at the best bookmaker instead of walking with your friends, and sleep longer. Indeed, nutrition and rest are important components of a harmonious and full recovery.
Physical activity also prepares the body for more serious loads, which is reflected in the growth of muscle mass. And the stronger was the previous load, the more thorough is this preparation. That is why the most effective training is on the verge of possibility. Stamina increases not during training, but during rest. That is why it is so important to know how to properly recover after training.
This is a sos remedy. Put a pillow or towel under your head and soak in a hot bath with aroma oils for half an hour. Lavender relaxes many people. If you want a special flavor, add a couple of drops of bergamot or orange oil. This way you warm up the muscles, helping them to come to their senses, and reduce pain.
Sleep and Massages
If you sleep less than 8 hours, the body does not have time to recover. But you need to understand that sleeping from 10 p.m. to 6 a.m. is not equal to sleeping from 2 a.m. to 10 a.m. The best time to sleep is 11 p.m.
Massage after a workout improves blood and lymph flow, removes excess fluid and relaxes the muscles. Even after the first session, you body and mind will feel fantastic.
This is especially important for beginners. End any workout or cardio workout with a stretch. The better the quality of stretching, the faster you will return the spasmed muscle fiber to its natural state. This way, the muscle tissue is better washed with blood and all the pain is minimized as much as possible.
Manual Lymphatic Drainage
In order to avoid fluid accumulation, you should take a course of manual lymph drainage at least once every six months. It reduces swelling and improves muscle recovery after a workout.
Balancing a Diet Plan
If you eat little protein, the body lacks the resources to build muscle fibers. And recovery from workouts is slower. Protein is poorly digested without enough complex carbohydrates. Fats are difficult to break down in the absence of protein and carbohydrates.
It’s a simple truth: The more regularly you exercise, the less pain you feel afterwards. But you need to understand that pain after exercise is normal. The body gradually adapts to the load.