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How to recover quickly after a hard workout
How to quickly recover from a workout in the gym and remove muscle pain: the basic rules and the best ways to recover.
The human body is a complex system that monitors its own state and regulates it. At rest and during small loads, all processes are proceeding at a normal pace. But the load makes use of reserve reserves of energy to ensure the normal functioning of the body during heavy exercise.
During classes, the production of cortisol increases, which destroys the muscles, and it is precisely because of this that pain appears. Thus, training takes a huge amount of reserves, which now have to be restored. That is, you need to return the original anatomical, physiological and biochemical state, which was originally.
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The body itself hints at what needs to be done to recover. You may notice that after a workout you want to eat more and sleep longer. Indeed, food and rest are important components of a harmonious and full recovery.
After physical activity, the body is also prepared for more serious loads, which is expressed in the increase in muscle mass. And the stronger the previous load was, the more thoroughly this training. That is why the most effective are training on the verge of opportunity. Stamina does not increase during sports, but during the rest period. Because it is so important testosterone undecanoate to be able to properly recover after a workout.
The body is restored gradually, in four phases:
Fast recovery. Lasts about 30 minutes after the end of the workout. At this time, usually there is a strong hunger, as the body seeks as soon as possible to replenish the supply of nutrients.
Slow recovery. At this stage, the regeneration of tissues and cells begins, the water-electrolyte balance returns to normal and the substances that are received with food are actively absorbed. They will become the building material for new muscle tissue. Also run enzyme, protein and amino acid synthesis.
Phase supercompensation. It comes about on the third day after heavy loads and ends on the fifth day. During this period, an increase in physical indicators is observed, that is, the body is preparing for new loads. The next session should be carried out before the supercompensation phase ends.
Delayed recovery. It comes after supercompensation, if an athlete stops attending a fitness club or gym. In the process of delayed recovery, the body returns to the same form that it was in before training, so it is important not to skip training.
How to behave in the recovery period
Here are the basic tips to follow, so as not to hinder the natural recovery of the body:
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Avoid stress. Psychological comfort promotes full physical recovery. If trouble does happen, then relaxation and meditation helps to cope with them.
Observe the mode. Get up and lie down at the same time. Meals should also be regime – do not skip meals in the afternoon, and then eat up before going to bed.
Sleep at least 8 hours a day, and preferably 9-10. Sleep should be comfortable and uninterrupted.
Do not schedule early morning and late evening workouts – just before and after sleep. The body needs to wake up and prepare for the loads, it takes at least an hour.
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Relax more during the day. Allow yourself to completely relax for at least 15 minutes deca durabolin cycle and forget about the work process and problems. The lower the voltage, the better.
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Gradual slowdown after exercise
Recovery will be more effective if you do not end the training session with a power exercise. Even after running it is not recommended to abruptly stop the load – you need to gradually move to a step.
To complete the workout harmoniously, you can use two methods:
Engage in cardio on an ellipsoid, exercise bike or treadmill at an easy pace.
To maximize the effect, you can first stretch, and finish cardio.
Drink plenty during and after exercise
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Water is the best way to help the body cope with heavy physical exertion. It takes part in many important processes inside the body. If you drink enough, you can avoid overload during exercise and ensure proper recovery after.
It is important to be attentive to your body and drink exactly when you want. It is better to take a few sips after each approach than to drink a whole bottle at the end of the workout. If there is not enough water at first, and then too much, an increased load on the heart is created.
It is recommended to eat well during the fast recovery phase, that is, in the first 30 minutes after the workout is completed. At this particular time carbohydrates and amino acids are most actively digested.
If you can not eat in the first half hour, do it when the opportunity arises. If nutrients enter the body, they will be absorbed anyway. But the longer it takes to eat, the longer the recovery will be.
In the choice of food is better to focus on their natural needs. Want a banana – eat a banana, want a burger – eat a burger. The general recommendation is to eat foods rich in carbohydrates for the first half hour.
There are medicines that help muscles recover faster after exercise. They are represented by three main groups:
Plastic – accelerate the synthesis of proteins.
Adaptogens – increase resistance to heavy physical exertion.
Energy – accelerate the absorption of useful substances.
The use of tablets has its limitations. They are uniquely beneficial trenbolone acetate for sale to the muscles, but can harm other body systems. Before using the drugs should consult a doctor.
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To speed up the recovery process, many athletes visit the sauna after a workout. Exposure to high temperatures favorably affects the skin and increases blood circulation. Due to this, metabolic processes in the body proceed faster, the cells regenerate more actively, the muscles regenerate better.
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In addition to heat, you can use cold after exercise. Low temperatures relieve muscle swelling and improve overall health. You can take ice baths, rub the muscles with ice trenbolone enanthate cycle and apply cold wraps.
Regenerative massage is the best way to relieve muscle pain. It can be combined with a sauna or used separately. Massage is a mandatory component of athletes training. It gives you several positive effects:
Reduces swelling of muscle tissue.
Relieves muscle fatigue and relieves muscle spasms.
Improves blood circulation.
Promotes tissue saturation with oxygen.
Helps to eliminate toxins from the body faster.
The main condition for the effectiveness of restorative massage is to carry out the procedures no later than 15 minutes after the completion of the workout. For this reason, massage rooms are located directly in the fitness centers.
Easy repair workout
After heavy physical exertion, uncomplicated exercise can benefit. You can play football, run or ride a bike. This helps to accelerate blood circulation and accelerate lactic acid. As a result, recovery processes go faster.
How to understand that the muscles recovered
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There are three main features:
Inflow of forces, general increase in energy.
A marked decrease or complete absence of pain in the muscles.
High motivation for further sports and other activities during the day.
To unambiguously understand that the recovery process is going right, a combination of the listed symptoms with constant progress is needed – an increase in muscle mass and the ability to carry all the large loads. In order for the body to fully recover, it is necessary to accurately assess the level of permissible loads during each workout and especially at the very beginning of sports.
Club "Mango" offers the service "Functional muscle testing", which will help determine the condition of the muscles and what exactly you need to do in order not to be overloaded during the training and get the maximum effect.