Recovery of the body after training is the key to maximum results. Not giving the body enough time to recover can lead to overtraining and muscle fatigue.
Here, we are not only talking about muscles but also ligaments and even the central nervous system. This is because routines that include intense strength physical exercises place severe stress on various body systems.
Overtraining is characterized by increased production of cortisol, the stress hormone. This can lower testosterone levels and trigger catabolic processes in the muscles.
Read on to find out how to recover your body after exercising.
Traditionally, “recovery” means passive rest to recharge the muscles. Here an athlete does not practice any sport; he rests.
While this method may be helpful for a beginner, it is not the best for professional athletes who train frequently enough. This is because, during exercise, toxins and lactic acid are formed in the muscles. Passive recovery removes toxins from the body too slowly.
Since large muscle groups require up to 60 hours to fully recover, they should be trained no more than once every 3-4 days; In the remaining time, you need to pump small muscle groups and do moderate or light-strength cardio.
Muscle pain after exercise is it good or bad?
It is essential to distinguish between “healthy” muscle pain and pain caused by injury when it comes to muscle pain.
If the muscles begin to ache slightly on the 2-3rd day after training and stiffness appear, this is a normal muscle recovery process. However, it is most likely an injury if you experience severe pain when moving.
Feel a slight burning sensation in the muscles during exercise and a few days after exercising; this can be good for increasing muscle volume. However, if you feel a prick-like pain every day, even when walking, something terrible happens in your body.
Active recovery – A way to recover the body
Active recovery is one of the most effective ways to quickly regenerate muscle and accelerate the process of removing toxins from the body. Active recovery generally means a combination of massage, muscle stretching exercises, and light cardiovascular exercise.
In addition, the myofascial release technique also shows promising results in speeding up recovery. Using a massage cylinder to exercise large muscle groups can improve fluid circulation in the tissues and help eliminate pain.
How do you recover the muscles of the legs?
For faster recovery of the muscles of the legs and lower half of the body, you can do joint impact exercises at low intensity and no more than 20-30 minutes.
If you usually squat 100kg, you should do bodyweight squats or bodyweight static squats in a controlled manner. The combination of pain relievers, good sleep, and good nutrition is
Running, soccer or other activities that impact the joints and muscles of the legs can negatively affect the recovery rate of the lower body muscles. If you use low-impact cardio like cycling, always maintain a calm heart rate.
Supplements to restore muscles
The classic recipe for sports supplements to accelerate muscle regeneration is a mixture of creatine, carbohydrates, and whey protein (approximately 30 g of carbohydrates, 10-15 g of whey protein and 3-5 g of creatine); after a workout, it can improve active recovery.
The BCAA amino acids, which are taken directly during training, stop the catabolic processes in the body and can reduce the pain the next day.
These supplements are a source of nutrition for the muscles and, if supplemented with increased blood flow as a result of training, will facilitate rapid absorption of nutrients. Make sure you get enough vitamin C, magnesium, zinc, and iron in your daily diet.
Massage and stretching exercises, as well as moderate cardiovascular exercises and active recovery techniques, can help speed muscle recovery after exercise. You can also do light and short-term workouts on rest days. The main task will be to remove waste from the body and improve the nutrition of muscle tissue.