How to speed up recovery after training. How to quickly recover after a workout? Muscle recovery after severe

After high-speed, long-term or strength training, the muscles, especially the leg muscles, become tired and require special care. Sometimes a day off, following a hard training day, cannot relieve the feeling of lethargy and weakness in the muscles, especially in the legs. In fact, such sensations in the muscles are normal, but it is possible and necessary to reduce the period of unpleasant sensations that may affect the implementation of a further training plan. British physiotherapist James Beard shares 10 tips to speed up muscle recovery after hard training.

1. Easy swimming. Constant and uniform pressure (hydrostatic pressure) from the mass of water surrounding you on your entire body, including your muscles. This pressure improves the efficiency of blood circulation and detoxification, hence helping in recovery after intense physical activity. Plus, it relieves stress on the joints, which can be very useful after high-speed running.

2. . This important point, which is often missed by many. Usually, during exercise, the same familiar muscle groups work (including the wrong ones), preventing other muscle groups from being activated. One of the most striking examples is the gluteal muscles, one of the most important muscles in the human body. Often work on them is ignored, which leads to injuries and even worse recovery of the muscles of all legs. Activation exercises provide correct work nerve pathways, increase muscle tone and reduce the risk of injury during future work.

3. Active recovery. Sometimes complete rest does not mean better and faster recovery. By active recovery we mean low-intensity training with a heart rate no higher than 130 beats per minute and stretching for 15-20 minutes. Active recovery ensures that your nervous system is alert, which increases blood circulation.

4. Massage. In addition to the pleasant sensations, professional massage significantly reduces muscle recovery time by increasing the rate of lymphatic drainage, reducing muscle pain, dispersing lactic acid and reducing inflammation. Exist different types massage and make sure you choose the right one based on your racing/training goals for that particular period.

5. Use mobile massagers and devices for working out muscles. There are many devices to speed up muscle recovery. , rubber balls, rubber shock absorbers, massage paws and sticks. All of them, to some extent, replace a full massage, especially when traveling, on the road, or immediately after a workout.

6. Eat and drink well. You can have the best trainer, the best technique and the best training plan in the world, but if you have nutritional gaps, then nothing will help your muscles recover fast enough to progress. Of course, all this sounds super obvious, but believe me, there are so many amateur triathletes around who often mess up their diet, but at the same time have a 20-hour training week. In addition to the importance of protein and dozens of micronutrients, it is important to keep your muscles as strong as possible. Drink plenty of water and avoid fast food and processed foods.

7. Cryotherapy or cold therapy, be it an ice bath, a cold compress or a whole body cryotherapy tank - the idea is to cool the muscles and body, that is, reduce inflammation, relieve painful sensations, reduce muscle spasms, and when using an ice bath there will also be a hydrostatic effect on the muscles of the lower body.

8. Restorative transdermal sprays(recovery sprays) is a new trend in sports medicine. These sprays contain magnesium and other important micronutrients and are sprayed directly onto the skin. Although not studied to a great extent at this time, it is one of the newer forms of recovery tools that is receiving a lot of positive feedback when used directly after a workout.

9. Epsom salt baths or magnesia (magnesium sulfate) is a proven remedy. Salt dissolved in water penetrates the pores of the skin and promotes muscle regeneration, increases blood circulation and reduces inflammation. Additional effects of hydrostatic pressure also come into play.

10. BCAAs– branched chain amino acids that our body is not able to naturally produce in required quantities. Taking them in supplement form will help stimulate protein synthesis and prevent the breakdown of muscle fibers that inevitably occurs after exercise.

No matter what you're recovering from, learning how to speed up muscle healing will help you get back into shape and get back into exercise faster.

Steps

Part 1

Give injured muscles a rest. If you have strained, strained or torn a muscle, try not to stress it. Try to use the sore muscles as little as possible, or at least do not do the activities that led to their damage (running, lifting weights, etc.).

Apply ice to injured muscles. Cold reduces blood flow to the damaged area and thus helps relieve swelling and inflammation. If you don't have ice or a cold gel pack, you can use a bag of frozen vegetables or other freezer foods.

Reduce swelling by applying pressure and elevating the injured limb. In addition to cold compresses, compression therapy and elevating the injured area while resting also helps. For pressure treatment, simply bandage the sore area with an elastic bandage to reduce blood flow. This helps prevent swelling. You can also elevate the injured limb to further reduce blood flow and avoid swelling. Simply place a couple of pillows under your injured arm or leg while sitting or lying down.

Manage pain with medication. If you experience significant pain after your injury, you can take paracetamol or nonsteroidal anti-inflammatory drugs (NSAIDs), such as aspirin or ibuprofen. These medications will help relieve inflammation and pain, and increase mobility.

Try heat therapy. Many experts recommend using thermotherapy for muscle pain (applying a heating pad or warming gel pack, taking a hot bath). The positive effect of this method is explained by the fact that heat promotes blood flow to sore muscles and thereby promotes their healing and restoration.

Get a massage. It’s not for nothing that massage is so popular among professional athletes. Qualified massage therapists, including sports massage therapists, are able to deeply work on muscle tissue. Proper massage speeds up muscle healing, reduces inflammation and promotes cell repair.

• Look for a qualified massage therapist in your area using the Internet.
• If you don't want to visit a massage therapist, ask a loved one for help or do a massage yourself. Massage your arms and legs properly - this will help improve blood circulation and relax your muscles.
• You can also stretch your muscles using a massage roller. Simply roll the roller over the sore spot for 30-60 seconds. Do this every day.

1. Go swimming. Swimming is another form of muscle massage. The water supports the body and provides gentle resistance, allowing you to stretch your muscles without straining them too much. Swimming also allows you to move sore muscles while they heal, improving circulation without the risk of increasing inflammation and pain.

   • Do not swim with full effort. It is enough to take a leisurely swim in the pool for about 20 minutes to properly stretch your muscles. At the same time, try to use sore muscles.

Part 3

1. Get plenty of rest after training. After intense exercise, muscles need time to recover, especially if you have recently started exercising. If you don't rest 1-2 days between workouts, your muscles will become tired and take even longer to recover. Fatigue also increases the risk of frequent injury.

   Get enough sleep. Normal sleep helps to quickly restore muscles and achieve good physical shape before the next visit to the gym. Try to get 7-8 hours of sleep every night. To get enough sleep, go to bed in the evening and get up in the morning at approximately the same time.

   Take a hot bath or shower to relax. Not only does it help soothe muscle pain, but it also relaxes muscles, relieves muscle spasms, and increases range of motion. Visit the gym's hot tub or sauna once a week to properly relax your muscles after a strenuous workout, or simply take a hot bath at home to relieve muscle pain.

   • To more effectively soothe sore muscles, add Epsom salts to your bath.

Part 4

1. Eat enough protein. Proteins are building material for muscle tissue. However, contrary to popular belief, a high-protein diet does not promote muscle growth and may even have a negative impact on your fitness and overall health.

   Take vitamin C. Some research suggests that antioxidants such as vitamin C may help prevent muscle pain. However, you should consult your doctor before taking vitamins and nutritional supplements, including vitamin C.

   Consider taking a magnesium supplement. Magnesium improves muscle function, increases their tone and endurance.

As soon as you leave the gym, the body switches to recovery and muscle growth mode. Optimize these processes to prepare for your next workout!

Many bodybuilders pay close attention to every aspect of training - from choosing the best exercises to specialized training protocols and the smallest details in the process - and then consider it done as soon as they cross the threshold of the gym. But to get results—or more accurately, to optimize them—you need to treat your post-workout protocol with the same attention as your workouts themselves, otherwise you won't reach your full potential.

“In my opinion, this is the most underrated aspect of the entire mass-building cycle,” says Mike Kundla, competing in the Men’s Physicist category. - Your body needs adequate rest and recovery. He needs to repair muscle fibers damaged during training, replenish muscle glycogen stores, and allow the central nervous system to recover.”

Fitness trainer Brandon Strong says that's not the only reason to optimize recovery. “You want to approach your next training session at 100% readiness, and recovery plays a very important role in preparation. important role", he says.

We decided to draw on the knowledge of two successful athletes and asked them to share their post-training protocols to determine which recovery strategy was most effective. What steps help them train at their best every day?

1. Start with stretching and cooling down after your workout.

The path to optimizing recovery begins before you even leave the gym. First stop after the main workout: static stretching and cool down.

If you don't work on your flexibility, your muscles will shorten and lose their elasticity over time. Static stretching increases the range of motion in your joints, which is critical to minimizing the risk of injury.

To pave the fastest path to recovery, Strong stretches for at least 10 minutes after each workout and uses a Pilates cylinder on leg days. “I also spend 15-20 minutes water procedures in cold water after intense leg training; I've noticed that it helps me reduce muscle inflammation,” says Strong.

Kundla doesn't like the cold, although he does ice his knees for an hour after practice to relieve pain from old football injuries. His recovery protocol varies depending on the specifics of the workout. Some days he has purely strength training: he works with heavy weights and combines them into supersets, such as variations and. Other days are auxiliary: the athlete does, for example, and, and at the same time cardio and exercises for general physical training.

“Strength days require more intense recovery, which takes longer,” says Kundla. “I do a lot of stretching using three pieces of exercise equipment that every athlete should include in their recovery arsenal: kettlebells, a lacrosse ball (or tennis ball) and a Pilates cylinder.”

On accessory training days, Kundla does more static stretches in classic style. “Also these days I do 100 jumps on two legs, 100 alternating legs, and another 50 jumps on one leg,” he says. “This strengthens the muscles and ligaments of the foot and ankle, which helps reduce the risk of injury.”

Mike Kundla's Post-Workout Protocol for Strength Days

• 10-15 - camel to remove stiffness in the back and shoulders.
• , muscles of the back of the thigh and back on a Pilates cylinder; Alternatively, you can use a barbell for your legs.
• Working the trigger zones of the shoulder, pelvis and calves with a lacrosse ball: 30 seconds of pressure in 2-3 sets for each zone.
• 10-15 with your own weight (for each leg).
• 20 circular movements with your arms in each direction.
• 3-5 minutes cool down on an exercise bike.

2. Water isn't just for hydration

Water plays an important role in recovery, and both athletes emphasize the importance of water. Not only should you drink water to maintain adequate hydration—which is critical for achieving peak physical performance—but you should also use water for active recovery.

“I train in the pool once a week for active recovery. I either swim or run in shallow water, combining it with pelvic and leg exercises, says Strong. - The resistance of the water helps relax stiff muscles, which is especially effective after a hard leg workout. At the same time cold water helps normalize body temperature after exercise.”

3. Break your post-workout “nutrition” into two doses

Both athletes use a two-step post-workout nutrition approach that consists of covering immediate needs and post-workout nutrition. This approach not only speeds up recovery, but also begins preparation for tomorrow's training.

Before leaving the gym, Kundla takes care of hydrating the body by adding 1.5 scoops to a shaker of water. “It gives me a great combination of and which helps speed up recovery.” After an hour, he prepares 1.5 cups of egg whites with 30-60 grams of young broccoli or green vegetables, or takes about 40 grams, which contains no more than 5 grams of fat. “If I need to run errands, I stir one and a half scoops of 100% Combat Isolate MusclePharm into water.”

Strong's post-workout fueling starts with MusclePharm products, which he takes right away: Amino 1, which adds 5 grams of glutamine to aid recovery, and a Combat Crunch Bar, which provides 20 grams of protein and 25 grams of carbohydrates. An hour after training, Strong prefers food rich in nutrients: his favorite dish is a delicious burrito salad loaded to the top with protein.

When 24 hours in a day are no longer enough, many people begin to sacrifice sleep. But from the point of view of muscle recovery, we must do exactly the opposite; special role in the secretion of hormones and the general replenishment of the body’s strength makes sleep one of the most important aspects recovery. Both athletes say that getting real sleep is always difficult.

Everyone has developed a specific evening ritual for themselves. Kundla begins by soothing sore muscles. “I often use evening myofascial release by applying ice or warm compresses to specific areas that are painful or inflamed. Also, after 6 pm I reduce my fluid intake to once again Don't wake up at night."

Strong is an avid fan of a relaxing cup of hot tea before bed. He also takes from MusclePharm, which contains , magnesium and , to support natural levels and improve sleep quality.

According to Strong, meditation is another effective method relax after a stressful day, and he devotes 10-15 minutes to her every day. “I started meditating in college to help me cope with stress, and I found that calming my mind and focusing on the goals I still had to achieve helped me a lot.”

5. Continue to fuel up in the morning.

Most guys think the recovery mission is complete when they go to bed, but Kundla says proper post-workout nutrition continues right up until you pick up the dumbbells again. This period of time includes further refueling of your body the right products and food additives. Immediately after waking up, Kundla has breakfast and takes. “It has an excellent balance of vitamins, minerals and natural substances, as well as probiotics for the immune system and a complex for the heart and blood vessels.”

Then he goes into the hall. But before she tackles any serious weights, Kundla begins a pre-workout warm-up and performs a series of flexibility exercises that are similar to the post-workout exercises, but in a different order. "You should spend time stretching and flexibility both before and after your workout," he says. - This is useful both for the training itself and for post-training recovery. Stretching helps prevent injury and improves the quality of your workouts.”

Mike Kundla's Flexibility Pre-Workout Program

• 3-5 minutes of warm-up on an exercise bike.
• 10-15 walking lunges with your own weight (each leg).
• 10 stretches in the cat-camel position.
• 20 deep with its own weight.
• Stretching the quadriceps and back on the Pilates cylinder; As an alternative for your legs, you can use a barbell.
• Stretching and kneading calves with a barbell.
• 20 circular movements of the arms (in each direction).
• with a 13 kg kettlebell.

Strong believes in continuing his recovery the next day, so he starts his morning with a glass of water. "There's a saying that water makes you stronger," he says, meaning that even minimal dehydration can dramatically impair physical performance. After breakfast, Strong uses another pre-workout tool, MusclePharm, a pre-workout energy drink and psychostimulant. “It gives me energy and helps push the pace of my workout,” he says. “I stir 1 scoop into water and drink the drink either while stretching before a workout or during a warm-up run.”

He also takes BCAAs before training - about two scoops - to fuel his muscles and greatly facilitate recovery by providing the body with substances that are depleted during intense training.

Everyone is accustomed to the fact that for a beautiful athletic body you need to work hard in the gym, and also watch your diet, otherwise you simply won’t be able to see the results of your labors under a layer of fat.

However, few people know that recovery and rest after physical activity is as important as the activity itself.

This process sums up our efforts in the gym: first, various physical parameters return to their original pre-training levels, and then (depending on your training, of course) the muscles' ability to adapt increases.

Muscles grow, become stronger and more resilient not during training, but after it, during rest. Don't force yourself into a rigid, daily training framework - this will cause you to plunge into a state of chronic fatigue and stress.

Phases

Fast

This phase begins immediately after completion of training and consists of 2 processes. Recovery time: 30 minutes.

At this time, glycogen and creatine phosphate reserves are restored, the secretion of stress hormones (cortisol, adrenaline, etc.) returns to normal, the functioning of the cardiovascular system normalizes, anabolic hormones (insulin, steroids) begin to enter the blood, i.e. is happening restoration of hormonal balance.

This phase begins 2-3 days after training and lasts about 5 days; in many ways it is similar to the previous one in terms of current processes, but the difference is that the increase in the functional and morphological characteristics of the athlete’s body in this phase begins to exceed the initial level.

But of course, recovery depends, first of all, on your training: if the load was light, then the muscles can recover in at least a day. If the load was too heavy and voluminous, then the recovery time after such a workout can range from 1-2 weeks.

Plus, during this phase one of the most important recovery processes occurs - nervous system recovery phase. Everyone knows that it is the nervous system that controls our body.

And if nervous system will be overly loaded, then the quality of training and well-being will fall faster than a ruble of 98. Vitamins, sound, quality sleep and the absence of stress will help you bring us into a state of balance.

It is during this phase that the next workout for this muscle group should occur!

Alas, the theory cannot unambiguously answer the question - exactly how much rest you need between workouts. Everyone has their own answer to this question. Too many subjective factors influence this (sleep, food, body condition, rhythm of life, weather, degree of load in the last workout, work, etc.), which are solely in your jurisdiction.

With frequent training the body does not have time to fully recover. And each subsequent workout takes place against the background of a decrease in the body’s functional capabilities, which leads to overtraining.

Our body is capable of a lot, but waking up early, lack of quality sleep, unbalanced diet and general stress significantly limit our capabilities. So with daily training, there is a 90% chance that we will exhaust ourselves both physically and mentally, and at the same time we will undermine the quality of training and the time spent in the gym will be wasted.

And who told you that frequent training will benefit you? The rule “the more, the better” does not work in this case, giving way to another - “less is better, but better.” So forget about five or six so-so workouts a week with insufficient recovery time.

Force yourself to really work at least two to three times a week, be active in Everyday life and listen carefully to your body. This will most likely give you much better results.

Most of us would benefit from limiting our intense workouts. up to 2-3 per week, and on other days, arrange walks and simply organize active recreation. If you feel that you do not have time to recover, go to 2 times. If it’s the other way around, increase physical activity during training. But on average, recovery takes about 2 days.

Lost super compensation

It occurs when there is no repeated load in the supercompensation phase. That is, this is a return to the pre-training level. Of course, you won’t get to this point with one pass, but a month or two is quite sufficient time. The most ideal training plan is to repeatedly overload a muscle group during its super-recovery phase.

We hope you understand that muscle growth comes down to 2 tasks:

Recover to the supercompensation phase as quickly as possible.

Don't miss this phase and perform the next training session at its peak.

How do you understand that the body has recovered and is ready for exploits? Only relying on your subjective feelings.

Pain in muscles and joints

Oh, who doesn't know the terrible muscle pain after the first strength training? Those who are not familiar, just believe me, this is an unforgettable experience. In the future, with regular training, the muscles do not hurt so much. Many people chase this pain because it is believed to be associated with growth. But of course, this is a wrong conclusion. The goal of your training should be progress and growth.

Muscle soreness usually occurs 24 hours after exercise and peaks after 36 hours. The myth about lactic acid arose in the early 90s, but is still popular in the fitness community. Allegedly, the cause of pain is lactic acid accumulated in the muscles.

In fact lactic acid is completely neutralized within 30 minutes after training. She cannot have anything to do with what happens 36 hours later. Typically, soreness is worst at the beginning of a training cycle, especially when new exercises are being learned, and an increase is usually noticeable towards the end of the cycle, when there is no longer any soreness.

Those who rarely exercise regularly report crippling muscle pain. But few of them can boast good results in terms of growth. Those who train each muscle group 2-3 times per week often experience LESS soreness and MORE progress.

In most cases, real hypertrophy occurs in conditions of lower strength. By and large, post-training pain has nothing to do with muscle growth. You can spend the whole day mopping floors (you never know if you live in a palace), and the next day your muscles will ache, but this does not mean that you have gained muscle growth from such training.

Muscle pain is more likely a sign that you are loading your muscles too rarely or giving them an inappropriately large load. With regular and moderate training, muscles do not hurt, but grow well. By chasing a sore throat that's so severe it takes a week to recover, you're doing yourself more harm than good.

Yes, some people have sore throat, others do not, there may be significant individual differences in this parameter, it is impossible to determine exactly what causes them. But chasing strength for the sake of strength itself is masochistic stupidity. The goal of training is progress, not fatigue and pain.

Despite the fact that some trainers believe that muscle pain after training is useful thing, showing that the body has received sufficient load, this absolutely does not apply to the joints: some exercises can cause pain, which will require the intervention of a doctor.

In order to save your joints, not writhe in pain during training and not feverishly search for exercises for sore knees on the Internet, we advise you to study the block of articles on the topic: “Healthy joints.”

We understand the most common and probable causes of pain in the article

Is it worth spending money on expensive chondroprotectors and how to protect yourself from joint problems in this article?

Quick: how to get rid of pain?

Drink within 60 minutes after training about 1 liter of water. Also drink water during your workout. Water is essential to replenish fluid lost by the body and improve recovery.

Even if you are losing weight, then does not need to be excluded from the diet, otherwise you simply won’t be able to recover well!

According to the study “Anne-Marie Lundsgaard and imageBente Kiens. Gender differences in skeletal muscle substrate metabolism – molecular mechanisms and insulin sensitivity. Front. Endocrinol., November 13, 2014,” which was carried out back in 2014.

This is a large comparative study of metabolic differences between men and women. It was studied what effect gender has on fat and glucose metabolism. And yet we found out that in different metabolic situations, female and male bodies use fats and carbohydrates differently!

On low-calorie diets with high content carbohydrates (where the number of carbohydrates was increased from 55% to 70%), in men an increase in the concentration of muscle glycogen was recorded, and in women additional carbohydrates were immediately used as a source of energy, but not for accumulation in fat depots.




IN SIMPLE WORDS: men store excess energy more in muscle glycogen, women immediately put it to work.

Also, due to the fact that women tend to have a higher percentage of type 1 muscle fibers (red muscle fibers), as well as increased capillary density of muscle tissue, this allows them to receive better blood flow to the muscles to provide them with oxygen and purification from metabolic products, and also allows for more efficient glucose oxidation and fat metabolism (since this type of muscle fiber (type 1) contains a larger number of mitochondria and aerobic enzymes), thus promoting better sensitivity to insulin.

IN SIMPLE WORDS: During exercise of any intensity, women burn more fat but less glycogen. However, this picture changes dramatically during the recovery period, when female body, as a rule, uses predominantly carbohydrates as an energy source, while the level of use of fatty acids in the male body increases.

RESULT: Ladies, don't be afraid of carbohydrates. Not only are carbohydrates delicious, but without them you will simply forget about recovery and well-being.

Dream. The best medicine from many problems. During periods of intense training, its duration should be at least 7 hours; if possible, 20-30 minutes of sleep during the day should be added to this.



Proper planning training process. Each muscle group must fully recover, so training should be thoughtful and diluted with loads of varying severity and cardio training.

You will learn about methods for constructing a training plan in the article. Once every three months it is necessary to give the body a week of “vacation”, without serious training and stress.

Thoughtful nutrition– the key to rapid recovery processes. Both a high protein content and a well-composed daily diet will help balance it.

Warm-ups and cool-downs should not be neglected(warm-up after training). Detailed description These processes and a complex for stretching with photos can be found in the material

Massage is a very effective way to speed up recovery. Local blood circulation and muscle nutrition improve, which has a beneficial effect on the speed of their regeneration.

Contrary to stereotypes, it is cold water that reduces muscle pain, but alternating cold and warm water will be most effective.

Take in sufficient quantities (2 servings of fatty fish, 125 g each) of essential fatty acids, they have anti-inflammatory properties. You can choose as their sources: linseed oil, fish fat, different kinds nuts (almonds, walnuts).

How to recover faster after a hard workout in the gym - take medications, go for special procedures, or just give the body a rest? In this article we will describe the most common methods of muscle recovery. But first, let's talk about how the body reacts to training and how to behave after heavy loads.

What is body restoration?

Human organism - a complex system, which monitors and regulates its own condition. At rest and during light loads, all processes proceed at a normal pace. But the load forces you to use reserve energy reserves to ensure normal functioning of the body during heavy exercise.

During exercise, the production of cortisol increases, which destroys muscles, and it is because of this that soreness appears. Thus, training takes up a huge amount of reserves, which now have to be restored. That is, it is necessary to return the original anatomical, physiological and biochemical state that was originally.

The body itself hints what needs to be done to recover. You may notice that after training you want to eat more and sleep longer. Indeed, nutrition and rest are important components of a harmonious and complete recovery.

After physical activity, the body also prepares for more serious loads, which is expressed in weight gain. muscle mass. And the stronger the previous load, the more thorough this preparation. This is why training at the edge of your capabilities is the most effective. Endurance increases not during sports, but during the rest period. This is why it is so important to be able to recover properly after training.

Recovery stages

The body recovers gradually, in four phases:

1. Fast recovery. Lasts approximately 30 minutes after the end of the workout. At this time, severe hunger usually occurs, as the body strives to replenish its supply of nutrients as quickly as possible.
2. Slow recovery. At this stage, the regeneration of tissues and cells begins, the water-electrolyte balance returns to normal and the substances that came with food are actively absorbed. They will become the building material for new muscle tissue. Enzyme, protein and amino acid synthesis are also launched.
3. Supercompensation phase. It occurs approximately on the third day after heavy exercise 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 must be carried out before the supercompensation phase ends.
4. Delayed recovery. Occurs after supercompensation if the athlete stops visiting a fitness club or gym. During the process of delayed recovery, the body returns to the same shape it was in before starting training, which is why it is so important not to skip training.

How to behave during the recovery period

Here are the basic tips to follow so as not to interfere with the body's natural recovery:

• Avoid stress. Psychological comfort contributes to full physical recovery. If troubles do happen, then relaxation and meditation help to cope with them.
• Follow the regime. Get up and go to bed at the same time. Eating should also be regular - you shouldn’t skip meals during the day and then gorge yourself before bed.
• Sleep at least 8 hours a day, preferably 9-10. Sleep should be comfortable and uninterrupted.
• Avoid scheduling workouts in the early morning and late evening—just before or after bedtime. The body needs to wake up and prepare for stress, this needs at least an hour.
• Get plenty of rest during the day. Allow yourself to completely relax for at least 15 minutes and forget about the work process and problems. The lower the voltage, the better.

7 remedies that help the body recover faster

Gradual slowdown after exercise

Recovery will be more effective if you do not end your workout with a strength exercise. Even after running, it is not recommended to suddenly stop the load - you need to gradually switch to a walk.

To complete your workout harmoniously, you can use two methods:

• Do stretching.
• Do cardio on an elliptical, exercise bike or treadmill at an easy pace.

To maximize the effect, you can do stretching first and finish with cardio.

Drink plenty of fluids during and after exercise

Water - The best way help the body cope with heavy physical activity. It takes part in many important processes within the body. Drinking enough can help you avoid overload during exercise and ensure proper recovery afterwards.

At the same time, it is important to be attentive to your body and drink exactly when you want. It's better to take a few sips after each set than to drink a whole bottle at the end of your workout. If there is not enough water at first, and then too much, an increased load on the heart is created.

Proper nutrition

If you can't eat in the first half hour, do it when you have the opportunity. If nutrients enter the body, they will be absorbed in any case. But the longer you delay eating, the longer the recovery will take.

When choosing food, it is better to focus on your natural needs. If you want a banana, eat a banana; if you want a burger, eat a burger. General recommendation- in the first half hour, eat foods rich in carbohydrates.

Special tablets

There are medications that help muscles recover faster after exercise. They are represented by three main groups:

• Plastic - accelerate protein synthesis.
• Adaptogens - increase resistance to heavy physical activity.
• Energy drinks accelerate the absorption of nutrients.

The use of tablets has its limitations. They are definitely beneficial for muscles, but can harm other body systems. Before using medications, you should consult your doctor.

Temperature effect

To speed up recovery processes, many athletes visit the sauna after training. Impact high temperature has a beneficial effect on the skin and increases blood circulation. Thanks to this, metabolic processes in the body proceed faster, cells regenerate more actively, and muscles recover better.

In addition to heat, you can also use cold after training. Low temperatures relieve muscle swelling and improve general condition. You can take ice baths, rub your muscles with ice and apply cold wraps.

Massage

Restorative massage is the best way to relieve muscle pain. It can be combined with a visit to the sauna or used separately. Massage is a mandatory component of professional training for athletes. It gives several positive effects at once:

• Reduces swelling of muscle tissue.
• Relieves muscle fatigue and eliminates muscle spasms.
• Improves blood circulation.
• Promotes oxygen saturation of tissues.
• Helps remove 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 completion of the workout. For this reason, massage rooms are located directly in fitness centers.

Light recovery workout

After heavy physical activity, simple exercise can be beneficial. You can play football, run or ride a bike. This helps accelerate blood circulation and disperse lactic acid. As a result, recovery processes go faster.

How to understand that muscles have recovered

There are three main signs:

1. A surge of strength, a general increase in energy.
2. Noticeable reduction or complete absence of muscle pain.
3. High motivation for further sports and other activities during the day.

To clearly understand that the recovery process is going correctly, a combination of the listed signs is necessary with constant progress - an increase in muscle mass and the ability to withstand increasingly greater loads. In order for the body to fully recover, it is necessary to accurately assess the level permissible loads during every workout and especially at the very beginning of sports.

Club "Mango" offers the service "Functional muscle testing", which will help determine what condition the muscles are in and what exactly needs to be done so as not to overload during the training process and get the maximum effect.