Recovery after exercise: tips for faster healing

There is no feeling of hard workout. The same is true for the pain that comes later. But the pain is a good thing, but it can be difficult to maintain the side even if it is a sign of muscle growth.

Can I speed up the recovery process and go back to training faster?

The quick answer is an example! From hydration and nutrition to stretching and sleeping, the scientific support strategy can speed up the recovery and change sweat into a new force after exercise.

In other words, the fitness goals and educational styles of everyone are unique, so you need to find a customized approach to you. Keep reading to find out what you can do.

The reason why recovery after exercise is important

Proper recovery is more than a problem of muscle pain. It is a complex process that affects the overall fitness progress.

Because rest and recovery are essentially tied.

Muscle recovery and growth -It creates fine tears in muscle fibers, especially during muscle exercise. Only during the recovery, the body can restore tears, which can lead to more powerful and developed muscles.
Prevention of injuries -When the body is healed and given time to adapt, the muscles, tendons and ligaments are more elastic. This reduces the likelihood of strains, sprains and other overex injuries.
Better performance Effective recovery allows a consistent training schedule. If you spend time to recover, you can perform at a higher level in later exercise, so you can progress in fitness travel.

Elite athletes or weekend warriors, recovery after exercise is essential to everyone. If so, can you maximize the potential of this down time and minimize duration?

Strategy to improve recovery

Like a high -performance machine, the body relies on some major processes that work with peak efficiency and to recover from intense use.

Let’s explore five processes of the following process.

#1. Sign language: Keep the gear oil

Proper water intake is important for all physical functions, and recovery is no exception. Intense exercise depletes the water and electrolyte storage of the body through sweat. In other words, it is necessary to replace the lost body fluid so that the muscles can be completely restored.

Not only is it being exercised, but after exercise, we aim to consistently drink water during exercise. Especially in the case of intense exercise over hours, replenish the electrolyte in consideration of sports drinks. Please keep the sugar content in mind according to the fitness goal.

#2. Nutrition: fuel recovery

Just as the right fuel keeps the machine smooth, the body needs the right balance of nutrients to optimize recovery. The following is to quickly change the best foods for before and after -exercise recovery.

carbohydrate The two reasons are amazing. They gain strength through the exercise itself and replenish the glycogen of the muscles that are depleted during exercise. Prior to exercise, simple and complex carbohydrates, such as fruits, whole grains and starch vegetables, help to give energy and maximize calorie burns, while carbohydrates can support muscle recovery faster.
protein I am one that Since it is the largest contribution to muscle growth, select high -quality proteins such as vegetable options such as dry meat, fish, eggs and beans, beans and tofu. Protein shakes and bars can provide fast and convenient boosts after exercise, but studies show that protein is the same before and after exercise.
Healthy Something found in avocados, nuts, seeds and olive oils acts to reduce inflammation and replenish energy. If you integrate these healthy fats after exercising, you will be able to maintain a balanced diet and support long -term recovery. Snacks such as almond butter of the toast or smoothie with flaxseed are excellent examples of nutrition after exercise in balance with protein and carbohydrates.

This nutrient is a building block of immediate recovery and long -term health. Supplying fuel to the body is essential to make the most of training.

#3. Rest and sleep: Maintenance every day

Just as a well -managed machine needs a down time, the body relies on rest for repair and reconstruction after intense activity. Sleep is where most of this magic occurs, creating a helpful growth hormone.

Muscle recovery and growth
Healing tissue
Energy restoration

It aims to sleep solid and consistent 7-9 hours every night. If you feel tired after exercise, you can take a nap for 20-30 minutes to provide the required rechargeable. Be careful not to take a nap for too long because it can interfere with the general sleep schedule.

#4. Active recovery: Maximum propulsion

After using a lot of machines, the total stop time is required, but the human body flourishes. Active Recovery-A intensity activity that helps to increase blood flow and to optimize growth without growing muscles.

Effective active recovery strategies include:

Light jogging, swimming or cycling -This movement circulates blood through muscles, delivers oxygen and nutrients, and promotes recovery without the intensity of the entire exercise.
Integrate yoga sessions or soft stretch routines This will improve flexibility, reduce muscle tension, and potentially reduce the risk of exercise -related injuries.
Maintain regular activity recovery schedule -Eh yes, even on rest! Experts recommend that you rest for more than two days a week, but if you have the correct balance between passive recovery and active recovery during this break, you will be prepared for your next exercise.

Integrating these activities into everyday life, as if it is an intuitive sound, can recover faster after exercise.

Of course, you always want to listen to your body and not excess yourself. So if you feel too much, don’t be afraid to take a day off.

#5. Tools and skills for tuning after exercise

Tools such as foam rollers and massage guns are a fantastic way to help relieve muscle tension and improve circulation.

This tool is especially useful if you start a new routine or crank the strength of an old routine. Thanks to modern technology, muscle pain can be managed as follows:

Foam roller for larger muscle groups (quad, hamstrings and bags)
Massage gun for more target relief for knots or tense points
In particular, compression equipment to prevent swelling and inflammation of the legs

These are a few of the few options that promise to accelerate muscle recovery.

But be careful: It is best to conduct further research and consult a doctor before integrating many self -treatment strategies into everyday life. Since each muscle of the body and its body is unique, the selected treatment your I need it.

Creating a personalized recovery routine

Again, the two bodies are not exactly the same. And the details of the recovery routine depend greatly on the body, exercise schedule and fitness goals. How can we find the ideal life?

There are several ways.

Listen to your body. Find signs of over -training, such as persistent fatigue, sleep stopped and irritable. This can indicate that more recovery time, less intense exercise schedule or other recovery strategies are required. Recovery is not a solution that fits one size, so it is important to adjust the signal of the body.
Build the basics. We created a solid foundation before jumping with high -end recovery techniques such as ice bathtubs and red diets. This includes proper hydration, balanced nutrition (especially protein and carbohydrates for muscle recovery) and quality sleep. If these habits are in place, it is easier to adapt to new changes and observe its effects.
Develop your daily life. As your motor strength or fitness goal changes, you can also change the recovery routine. If you find that the current recovery method is not effective, you can still be sick or tired to support the progress by integrating new tools such as foam rolling, percussion treatment or active recovery sessions.
Find the ideal recovery time. Factors such as age, stress, and current health can have a big impact on the time it takes to recover after exercise. If you are the first to exercise, provide a recovery time for more than two to three days a week. Doing so is much better than suffering and injured.

Time and experiments may be required to find the perfect recovery routine of the body.

It aims to be able to keep it in the long run without completely throttle with recovery effort. Therefore, adjust and experiment as needed. With some time and devotion, you are on the way to restore you at faster, smarter, and perfect speed.

Restorize some of the fitness routine in Chuze

It is not what you do in the gym to increase your strength. How do you recover? But it doesn’t have to mean that recovery is sitting in the next session.

Maintaining a necessity balance, such as hydration, nutrition, and sleep, can speed up the healing process and return to the gym faster.

And as one of our Chuze Fitness Centers, It will not Do you want to come back faster?

Chuze is a completely dressed facility that supports exercise and recovery. Soothing can not be muscle due to blood transfusion, cool in Cry Lollage chair, or relax in red therapy, and smash a smoothie after exercise.

You can see the 7 -day membership test and see it yourself.

Source:

Houston Methodist. Exercise recovery: 3 tips for doing important and three tips for performing correctly. https://www.housonmethodist.org/blog/articles/2021/APR/Exercise-ecovery-hy- IMPORTANT-3-tips-doing-t-right/

Health line. Should I drink sports drinks instead of water? https://www.healthline.com/nutrition/sports-drinks

Health line. Should there be protein shakes before and after exercise? https://www.healthline.com/nutrition

Health line. Is it normal to take a nap after exercise? https://www.healthline.com/health/healthy-sleep/sleep-after-lokout

UPMC. Advantages of compression equipment. https://share.upmc.com/2016/01/benefits-o-compression-Gear/

Everyday health. Muscle recovery after exercise: How to heal muscles and reasons. https://www.everydayhealth.com/fitness/post-muscle- recovery-how-hy-hy-muscles-mus-heal/

examine :

ANI is the vice president of Fitness of Chuze Fitness and supervises the group fitness and team training departments. She has been a career for more than 25 years in club management, personal education, group movement and instructor training. ANI lives with her husband and son in San Diego, California, and loves hot yoga, snowboarding and all health.

Source link