What exactly does “muscle recovery” mean in the world of fitness? It means that your body must recover after a race or a training session. Once your body has recovered, you will be back in shape and looking forward to getting going.
The development of your body and the improvement of your performance depends a lot on the speed and quality with which you recover. The faster you recover, the sooner you can start training. In the year 2020 due to Covid-19, we lost many things as well as our fitness, during lockdown people get addicted to many unproductive habits like watching all-day Netflix, kissanime and Amazon prime, playing video games, and many more. And the result is now over weight problem.
TIPS FOR A QUICK RECOVERY
1. RETURN TO CALM
We should end the workouts with a short phase of calm down to accelerate the process of muscle recovery. In the last ten minutes of the session, it is advisable to slow down to enhance recovery. Thus, we allow the metabolism and the cardiovascular system to slowly return to their normal state. In turn, accumulations are eliminated and muscle hyperacidity is reduced.
On the other hand, the reduced intensity in the last minutes of the training accelerates the transition to the recovery phase and also prevents our body from moving again too soon.
After each session, a series of easy and short stretches should be completed to reduce any muscle tightness, speed recovery, and prepare the body for the next physical activity. Thanks to stretching, tension after physical exercise is also reduced and the muscles remain flexible. The stretching phase has a relaxing effect on the mind and body, supporting and accelerating the regeneration process.
3. HOT AND COLD WATER BATHS (KNEIPP METHOD)
Take advantage of that shower that you take after training to favor your muscles. Alternate hot and cold water for 30-40 seconds and repeat the procedure 5-8 times. Coldwater helps reduce muscle pain, while hot water promotes blood circulation and relaxes muscles and tendons.
4. COLD BATHS
In the event of a tough running session or particularly intense exercises, the muscles may have worked so hard that they have suffered some damage. In these types of situations is when focusing on muscle recovery is essential. “A cold water bath after an intense workout reduces blood circulation in the muscles and stops internal bleeding.
When we bathe with very cold water, we stimulate blood circulation in the muscles in such a way that the waste products produced by an intense metabolism are eliminated ”, explains the running expert
5. ACTIVE RELAXATION TECHNIQUES
There is a direct connection between the body and the mind: our thoughts control the reactions of the body. This principle is the basis of all forms of active relaxation (autogenic training, progressive muscle relaxation, meditation, yoga…).
Relaxation programs, even if they only last ten minutes, have been shown to reduce tension and lactate concentration in the muscles. Try some of the methods to see which one you recover faster with and discover which relaxation techniques are the most effective for you.
The body needs the energy to recover, so refill your reserves when you’re done training. A good combination of complex carbohydrates (such as whole-grain products, for example) and protein stimulates the regeneration process. The combination of macronutrients helps build muscle and maintain a stable insulin level.
Do you want to know more information about the three macronutrients? We have summarized the most important points for you.
On the other hand, it is also important to make sure to replenish fluids. Depending on the intensity of the workouts, the body needs about 500-700 ml per hour, so it must be replaced as soon as you finish exercising. Muscle performance, in particular, relies heavily on a constant supply of fluids. But, obviously, not all liquids are worth it: you have to avoid the consumption of alcoholic beverages.
The liver uses a lot of energy when you play sports, and if you drink alcohol, it will have to do twice as much work to metabolize your drinks. Remember, also, that alcohol slows down the recovery process and cancels the effects that are achieved with physical exercise.
Of course, sleep is the fastest, easiest, and most effective method of recovery. All training stimuli are processed while we sleep:
Tissues are repaired, muscles are developed, and the mind and body are restored. Depending on the intensity of the exercise you do, you should get 7-8 hours a night. If you don’t get enough sleep, your body reacts with a reduction in metabolism, slower recovery, irritability, a weakening of the immune system, and uncontrollable bouts of hunger.
A visit to the sauna is a common and effective practice for body relaxation after playing sports. Thanks to this method, muscles are loosened and blood flow increases considerably, which helps injuries heal faster and accelerates muscle regeneration. In addition, the fact that our body is in a state of inner peace also helps reduce muscle tension and achieve a more intense recovery. Of course, keep in mind that as soon as you finish the sauna session you need to replace the fluids that your body has lost. Remember also, that the sauna significantly reduces muscle tone, so your performance may be much lower the next day. Therefore, avoid going to a sauna before a competition or a series of high-intensity workouts.