After sports training and physical activity, muscle functionality needs to be restored. The recovery process is very important because it helps reduce injury and allows results to grow.
MUSCLE RECOVERY AFTER EXERCISE
There are certain ways and rules:
1. Stretching the muscles. A person who exercises regularly understands the importance of stretching the muscles before and after exercise. Muscle stretching exercises help to improve blood circulation and thus maximize the delivery of nutrients to the muscles, thereby increasing the functionality and proportional load of the ligaments. Athletes practice certain types of exercises between competitions and training sessions.
2. Nutrition according to the rules. During training, not only energy is spent, but also nutrients. It is helpful to recover and replenish proteins and carbohydrates, amino acids, and other substances at least 15 or 20 minutes later during exercise. A whole industry is working on this, which produces various complexes of sports nutrition. Scientists have proven that while sleeping, people also use nutrients and lose weight. Nutrition regimen should be followed during exercise, during the day, and at bedtime.
3. Aerobics. During athletic training, protein toxins accumulate in the muscles, the excretion of which is facilitated by special aerobic exercises. Breathing exercises are recommended to do in the morning in a pre-ventilated room before meals. Such exercises saturate tissues with oxygen, increase metabolism, prevent the accumulation of fat deposits, improve performance and reduce fatigue. Start doing aerobic exercise gradually – from 10 or 15 minutes 3 times a week up to 30 minutes daily.
4. Massage. After a sports workout self-massage or massage by a specialist is effective for the muscles that were involved. It is a very good means of muscle recovery after workouts.
5. Water therapy. Excellent restorative effect on the muscles after training have any water procedures. It is optimal to go to the swimming pool, or sauna with a steam bath. This not only relieves stress and fatigue, but is also useful for the overall hygiene of the body. It is advisable to alternate loads and rest. If you want to achieve high results, you should give priority to the issue of muscle recovery after training. Let your muscles rest, and after that they will start the next training process with new (increased) strength. It is also worth paying sufficient attention to the question of rest between approaches during exercises.
