Any sport takes a lot of energy from people. During heavy physical exertion, the muscular system is subjected to "stress", the consequence of which is muscle pain - creature. This can only be avoided through a competent training plan and special rehabilitation programs. Today, on the Your Space blog, we will discover how to restore muscles and the body after training.
Regular exercise today is not only a way to maintain health, but also a fashion trend. Exercises can vary greatly depending on preferences. someone chooses a gym or a swimming pool, another train independently at home. After training, fatigue occurs, along with it, the desire to do nothing. If you succumb to the mood, the body will not be able to fully relax and prepare for new activities. Professional athletes train to the max, but proper post-workout recovery helps them stay energized.
Methods of muscle recovery after Training
Cleopatra occurs due to muscle microdamage, accumulation of lactic acid and metabolites in them. If the muscle fibers are overloaded, micro-injuries turn into serious injuries. To prevent this from happening, you need an individual training program that takes into account your physical capabilities. Sports activities, rest, and recovery should be planned.
Post-workout muscle recovery methods include:
• Gradual reduction of training rates. it is recommended to finish the training by stretching or walking slowly on the treadmill. The calm end of training in sports is aimed at relaxing muscles, and normalizing breathing frequency and heart rate.
• Cold and hot shower. the procedure accelerates blood circulation and metabolic processes, which makes creature minimal. It is better to start with warm water, then gradually increase and decrease the temperature of the water.
• Massage using special massage devices. Muscle pain occurs most often in the legs and back. Massage will improve hemodynamics and lymphatic drainage in these areas, help to quickly relieve muscle fatigue, prevent swelling, enrich tissues with oxygen and accelerate lactic acid processing. No less useful is the use of myofascial rollers, and massage balls.
Nutrition during recovery
• Restorative food: after physical exertion, the body recovers in stages. The first stage comes immediately after training. It lasts 30-60 minutes, during which the lost nutrients should be restored. The body requires carbohydrates. you can eat muesli, pulses, sweets, and drink herbal tea.
With a few simple steps, your muscles will recover faster, and further training will be more effective. Stay tuned to Your space blog, which will become your best sports advisor.
