How to recuperate after a workout

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.

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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.

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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.

4. Nutrition

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.

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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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