Muscle recovery after exercise is very important. Some athletes do not pay much attention to this, and it is completely in vain. This article will provide tips on how to speed up the recovery process.
How to speed up muscle recovery
A large number of studies have been conducted that have proven that severe emotional and physical stress negatively affects the process of muscle recovery after training and, accordingly, the progress of the athlete.
Stress reduces the body's ability to adapt to training loads. This is due to a decrease in the number of killer cells and dysfunction of the hypothalamic-pituitary-adrenal system. It is this system that is responsible for the synthesis of hormones, and as a result of normal work, more cortisol begins to be produced. This hormone stops tissue regeneration, and, consequently, the growth of their mass.
You need to learn how to manage stress. Here are some tips on how to do this as efficiently as possible:
- It is necessary to study the effects of stress and its effects on the body. This is the only way a person is able to reduce his own stress.
- Use breathing and muscle relaxation techniques. Meditation is a very powerful tool for dealing with stress.
- Listen to music. This will reduce the amount of cortisol in the blood.
- Massage and self-massage. This will help reduce pain after training.
- Get enough sleep. Sleep is an essential part of the recovery process and should not be neglected. Your body will never function well if you don't get enough sleep.
Taking carbohydrates will also help to significantly speed up the process of muscle recovery after exercise. They have many-sided effects on the body, for example:
- Reduces blood cortisol levels, thereby improving body composition.
- Increases insulin levels, induces antioxidant defense reactions in muscle tissues.
- They have a beneficial effect on the functioning of the thyroid gland, on the work of which metabolic processes depend.
- Increases hydration levels by retaining fluid in the body. However, in this case, an excess of carbohydrates already has a negative effect.
The best times to consume carbohydrates are after your workout session and in the evening. Do not consume carbohydrates prior to training.
Recovery workouts
For the fastest possible muscle recovery after exercise, a balance must be struck between intensity, rest, and little activity. Sometimes exercising frequently can speed up the recovery process, and sometimes, on the contrary, slow it down.
So, say, when an athlete has severe pain after training, you need to make the exercises more frequent. It is scientifically proven that frequent exercise can reduce muscle soreness.
At the same time, if the athlete often jogs, or the intensity of training is high, it is better to reduce the load. The following tips will help make your recovery more effective:
- It is necessary to include strength and cardio loads in one training session.
- Use two workouts every day, with one at high intensity and the other at high volume strength.
- Do your sessions longer than one hour.
Video on how to restore muscles after training:
