recover the body after exercise
Exercise is always accompanied by pleasant fatigue. But these pleasant fatigues, if accumulated, can make the body susceptible to injury and overtraining. You have probably heard the term muscle recovery and body recovery (Muscle Recovery) after exercise many times from athletes. The main question here is, what should we do to recover after exercise so that our body remains energetic?
You might be surprised, but post-workout actions are as important as the workout itself and form an important part of the muscle-building phase. These basic measures are one of the secrets of professional athletes, by means of which they can put their bodies under the pressure of heavy training week after week and witness progress without performance loss. Recovery is necessary not only to get better results, but also to prevent injury or muscle pain and weakness. Having a post-workout recovery plan will help maintain high energy levels and make you stick to your fitness plan.
So, stay with us to check the best ways to recover the body after exercise.
Important tips for recovery after exercise (Muscle Recovery)
1- Get enough sleep:
Studies and researches have shown that lack of sleep can have negative effects on the body’s performance and recovery after exercise. Also, lack of sleep may disrupt the body’s inflammatory reaction and the production of hormones that help muscle growth.
The process of building muscle and increasing strength happens in sleep and during rest. For this reason, sleep more after a hard workout to have stronger muscles. Sleep gives muscles time to recover after exercise. People who exercise intensely need rest even more than normal people. It is interesting to know that some professional athletes sleep 10 or more hours a night.
2- Enjoy a cool shower:
Although such a thing seems a bit scary, a cold shower can speed up the body’s recovery and effectively reduce inflammation and muscle cramps for up to 24 hours. By doing this, you reduce cramps and muscle tension; You can even try an ice bath to relieve muscle pain and inflammation. A cold shower may also help you experience a restful sleep.
“This does not mean that you should take a cold shower while your heart rate is still high. Rather, when your heart rate drops, when you go to the bathroom, run cold water on your feet.”
3- Get a massage:
Many athletes use massage in their training to reduce muscle pain. Massage has a small but significant effect on improving flexibility and reducing delayed muscle soreness after exercise. If your body always feels bruised and cramped after every training session, it is better to try massage to improve these symptoms. Just like using a foam roller, massaging improves blood circulation and reduces muscle cramps, thereby speeding up recovery after exercise.
If your body always feels bruised and cramped after every training session, it is better to try massage to improve these symptoms.
4- Listen to your body:
Sometimes after a workout, you may feel that one side of your body is tighter than the other. This imbalance can occur as a result of your lifestyle and habits; For example, if you are right-handed or left-handed, one side is usually stronger than the other. The weaker side may become stiffer during exercise. Take a few moments after your workout to breathe and focus on how your body feels.
Listening to your body means knowing when to rest or back off your workouts. While the solutions mentioned in this article are useful and important, the most important thing is to listen to your body and reduce fatigue and increase enthusiasm for exercise.
Tip: If you feel pain, sleep poorly and are tired after training, you should control the symptoms of training.
5- Do light sports on rest days:
Your muscles need time to recover after an intense workout. You can do light sports such as walking, swimming or yoga on recovery days. Engaging muscles on rest days may help prevent lactic acid build-up, eliminate toxins, and promote blood circulation. Varying the type of exercises can also help you target different muscle groups and use your muscles in different ways.
6- Rest your muscles:
Muscles need time to recover after an intense workout. In most cases, exercise is recommended every other day. While you can exercise every day. Factors such as age, fitness level and gender are important to know how many days a week it is suitable for you to exercise. But if you feel that the efficiency and performance of your body decreases in each set of exercises, it is better to increase your rest time. Proper rest between training sessions is one of the factors that accelerate recovery after exercise.
You can also do light sports such as walking, swimming or yoga on recovery days. Engaging muscles on rest days may help prevent lactic acid build-up, eliminate toxins, and promote blood circulation. Varying the type of exercises can also help you target different muscle groups and use your muscles in different ways.
7- Don’t forget to cool down:
Recovery begins immediately after exercise. Cooling down is part of the recovery process. How you should cool down depends on the type of exercise you are doing. As much as your exercise causes your heart rate to increase, your goal in cooling down should be to gradually return the heart rate to its normal rhythm.
Cooling also helps stop blood pooling in the lower extremities and may cause light-headedness or dizziness if not done. A basic cool down can help reduce stress, prevent muscle soreness and prevent injury.
8- Drink a lot of water:
It is necessary to hydrate the body after exercise; Especially if you had a vigorous workout and sweated a lot. Increasing the level of body fluids improves muscle flexibility, increases strength and prevents muscle pain. Decreasing the level of body fluids during exercise can cause muscle cramps and weaken sports performance. Drinking water can replenish water lost during exercise. If you don’t pay attention to drinking fluids after exercise, your body and muscles will always be tired.
Drink at least 500 liters of water or healthy drinks such as coconut water, cherry juice, green or black tea and sugar-free chocolate milk. You can also choose a low-sugar sports drink. These drinks contain electrolytes such as potassium and sodium that can prevent and relieve muscle cramps.
Tip: Avoid excessively sweet, caffeinated and alcoholic drinks that may cause dehydration.
9- Have a healthy snack:
Plan to eat a healthy snack or meal no later than 45 minutes after finishing your workout. This will help replenish your muscle energy stores and start your body’s recovery process.
Eat foods that contain carbohydrates and protein. Carbohydrates help restore glycogen levels so the body can recharge its energy levels. Protein also causes muscle recovery and produces amino acids that help repair and rebuild muscles.
Proteins suitable for post-workout:
1- Egg white
2- Cheese
3- Lean meat
4- Fish
5- His protein
6- Nuts and seeds
7- Foods with soy
8- Carbohydrates suitable for after training:
9- Potatoes
10-Fresh fruit
11- Cocoa milk
12- Oat groats
13-Whole grain pasta
14-Whole wheat bread
15- Legumes
10- Use sports supplements:
You can enrich your diet with a protein shake or supplement. Supplements that support muscle growth and are suitable for post-workout use include:
1- Creatine
2- Protein supplements (V protein, ISO V, casein)
3- Weight gainers (weight gainers or muscle gainers)
4- beta alanine
5-branched amino acids (BCAA)
6-HMB or beta hydroxy beta methyl butyrate (HMB)
11- Have regular meals:
Eat regularly and avoid skipping meals (even dinner); Because when you lose muscle, all your hard work may be lost. Not only the post-workout meal, but all meals, even on rest days, are important.
12- Use protein at breakfast:
After a good night’s rest, the body can regenerate and gain energy by consuming nutrients. A breakfast rich in protein will give the muscles the materials they need to recover. Also, eating a high-protein breakfast can help reduce overeating later in the day. Because protein is a nutrient that makes you feel full.
13- Choose the right foods:
Amino acids are the main building blocks of muscle tissue. By consuming the required amount of protein, you can help rebuild and repair muscles damaged in exercise. Eating protein in all meals, even as a snack before and after exercise, is one of the factors that accelerate recovery after exercise.
Also, choose the right foods to burn fat and build muscle. These foods can include low-fat dairy products, high-quality proteins, and whole grains. Protein options include:
Fish rich in omega-3 fatty acids such as salmon, mackerel and tuna
Lean meats such as turkey, fish fillet or chicken breast
14- Listen to music:
Music is one of the best options to help recovery after sports and after a hard and exhausting workout. Listening to relaxing music can help speed up recovery after exercise. Also, listening to songs with a slow beat after exercise can be suitable for lowering blood pressure and heart rate as much as possible.
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