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Rest and recovery after exercise: the rules and meals

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Rest and recovery after exercise: the rules and meals
The contents

  • Proper organization of fitness workouts
  • How to recover quickly after exercise?
  • Nutrition for quick recovery
  • The consequences of insufficient rest

Success in fitness is largely dependent on the quality of rest between workouts. If the body has no time to recover, deteriorating health, reduced working capacity, slows down muscle growth. Fitness classes will not be productive if the athlete does not know how to relax and rejuvenate.

Proper organization of fitness workouts

To post-workout recovery successful, you need to properly organize the training process. Key rules of carrying out sporting activities:

  • The duration of weight training it is better to limit to 60 minutes. Beginners are allowed to train longer (up to 2 hours) because they need more time to rest between sets. Aerobic training can last 1.5 hours. However, keep in mind that too long fitness training (60 minutes) can cause loss of muscle mass.
  • If workouts are aerobic in nature, they can hold up to 5 times a week. Power training is less frequent: on average 2-3 times a week. For recovery after heavy physical training, the muscles need at least 48 hours.
  • At the end of the workout must stretch. Stretching exercises relax the muscles, prevent delayed onset muscle soreness accelerate recovery. To avoid the appearance of pain in the muscles and helps warm up performed before the main set of exercises.
  • Fitness training is desirable to complement the massage and water procedures. They have a good relaxing effect, relieve post-workout pain, speed up muscle recovery, nervous system and entire body.
  • Actively practicing fitness lovers need to sleep and drink per day plenty of water. In addition, they need to adjust the diet in accordance with the nature of the training.
  • Athletes involved in strength training fitness, should be aware that large muscle groups (legs, buttocks, back, chest) for complete recovery required 72 hours. The muscles of the middle and small size recover faster for 48-60 hours.

    How to recover quickly after exercise?

    Tools that help you to recover after heavy physical exertion:

    • healthy sleep;
    • balanced diet;
    • sports supplements;
    • massage;
    • sauna, steam room, hot baths;
    • relaxation techniques and meditation;
    • passive rest.

    Under passive recreation is a pastime in which a person does not commit any actions. Examples of passive recreation: reading books, watching movies, trips to the theater, the reception of air and solar baths. This can be attributed to visit the massage parlor, saunas, baths.

    Massage is one of the most effective ways of rehabilitation of the body after heavy physical exertion. It not just restores muscle performance, but also increases it. During the massage improves blood circulation in the muscles, increases oxygen and nutrients to the cells, accelerates excretion of waste products. Massage helps to eliminate the feeling of pain, stiffness, terephtalate in the muscles.

    Good relaxing effect of water treatments. Especially useful for hot tubs. They improve circulation, relax sore muscles, relieve fatigue, eliminate physical and emotional tension. In days free of strength training, you can visit the pool. Water soothes and relaxes spasm of the muscles, relieves the spine and joints. Cardio training in the pool will not only speed up recovery, but also help to improve the prominence of the muscles by reducing the amount of fat in the body.

    Nutrition for quick recovery

    To speed up recovery and reduce muscle pain it is recommended to include in the diet the following products:

    • Eggs.

    It is a valuable source of easily digestible proteins that the body needs to build muscle tissue. Important fact: egg protein contain a lot of leucine, a substance which is an essential amino acid, that is in the human body is not synthesized. Eggs have a lot of vitamin D, positively affecting bone.

    • Beef.

    This is another valuable source of protein for actively training athletes. Beef a lot of creatine, B vitamins, vitamin K, iron, zinc and other mineral elements.

    • Salmon.

    Fatty fish (such as salmon, mackerel, Pacific saury, silver carp, fat herring and others) contain a lot of omega-3 fatty acids. These compounds reduce inflammation, improve nerve impulse transmission, reduce bad cholesterol and have many other positive effects on the body. In fatty marine fish in large quantities contains proteins, creatine, B vitamins, vitamin E.

    • Almonds and other nuts.

    Almonds rich in vitamin E, beneficial fatty acids, Biotin, vitamins B1, B2, B9 and various mineral elements. Nuts improve the use of energy in the body, increase antioxidant protection.

    To speed up the recovery after workouts helps sports nutrition. On the state of the muscles improves the use of amino acid complexes. Often before and after fitness workouts athletes take BCAA is a complex of three essential amino acids. This Supplement serves as an energy substrate and stimulates protein synthesis. It helps to protect the muscle from damage and accelerates healing of muscle tissue. The protection of cells from free radicals, provide vitamin a, C, E. To improve the energy supply of the body creatine monohydrate.

    The consequences of insufficient rest

    If the body has no time to recover after exercise, it affects health, and the quality of work in the gym. About insufficient and inadequate rest show the following symptoms:

    • fatigue;
    • weakness;
    • reduced efficiency;
    • chronic pain in the muscles;
    • dizziness, headache;
    • rapid pulse;
    • irritability;
    • sleep problems;
    • the lack of progress in training, poor results.

    Common result of the accumulated physical and nervous tension — a variety of sleep disorders. Night’s sleep becomes restless, interrupted. May have difficulty falling asleep. Morning and day are in a state of drowsiness, lethargy, loss of strength.

    While intensive training and insufficient rest can develop tachycardia. Athletes are advised from time to time to measure the heart rate. Rapid pulse at rest tells about the overexertion of the body.

    Uses photographs Shutterstock

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