March 23, 2017, 2:26 p.m
With serious physical exertion, muscle tissues receive many microtraumas, and the supply of glycogen — the glucose necessary for nutrition — is significantly reduced. That’s why it’s so important to allow enough time for the body to recover after a workout. Here are some tips on how to recuperate after a workout.
1. The pace of classes
During training, it is recommended to slow down the pace of the session from time to time and move at a low intensity for several minutes. This measure will help relieve excessive muscle tension and remove lactic acid. Finish your workout with a few stretches to help your muscles recover quickly.
2. Optimal loads
The easiest way to quickly restore the body after sports activities is to correctly plan your workout. Too much stress and lack of sufficient recovery time can significantly reduce the effectiveness of classes. By the way, professional athletes do not load the same muscle groups two days in a row, because the optimal period for their recovery is from 24 to 48 hours.
3. Drinking mode
During physical exertion, the body feels the loss of fluid, which should be replenished during training. If this is not possible, be sure to replenish the lack of fluid immediately after the end of classes. It is recommended to drink ordinary clean water — it perfectly supports normal metabolism and contributes to the rapid recovery of the body.
If you do not replenish your energy reserves in a timely manner, it may not be enough for the next workout. Therefore, experts recommend including in your diet products that include complex carbohydrates and high-quality protein — you can have a snack with them an hour and a half after class.
5. Full sleep
During sleep, the body produces growth hormone, which is responsible for the restoration and growth of tissues. Therefore, after a workout, it is advisable to go to bed early, and before going to bed, lie in bed or spend time reading good light reading.
6. Massage and contrast shower
After the workout, the body needs to be helped to establish blood circulation and restore the delivery of nutrients throughout the body — this is best done with light relaxing movements. This massage will help the muscles recover faster.
A contrast shower will not only help relieve pain in the muscles, but also increase the elasticity of the walls of blood vessels. In addition, as a result of the alternating exposure to cold and heat, blood circulation throughout the body improves.
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The opinion of the editors may not coincide with the opinion of the author of the article.