The result of your efforts depends on how much training you can spend. At the same time if you have time to recover quickly, you gain more and more effective workouts to build the necessary muscle mass. Therefore, in order to recover really well, you must avoid any further serious exercise. For example, it is best to have the office work. Just because people who have some physical work will not get enough success in building muscle mass anyway. And the muscles will recover much longer. Very often in such cases muscles simply do not have enough time to recover.
We need to sleep as much as we can to accelerate the recovery of muscle fibers. Sleep is important not only for better mental functioning. It also provides the needed rest for your muscles. Sleep is not only restores your muscles, but also increases the level of stress in the body (due to increased cortisol), thereby strengthening the muscles. Try to sleep at least seven hours each night, and if your schedule allows, take a nap during the day for 20 minutes. I think that any of us can test this method on his personal experience. Try to sleep at least an hour longer, and your body will recover faster.
Proper periodization - anyone heard of it? Your workout should be planned in such a way that there was a period of time required to restore your muscles between them. It is at least 48 hours for a group of muscles. After every 3 months of training, you need to take a break for a week, that would completely relax the body. This will help your muscles to have enough time for a full recovery. Simply because when you're working with one muscle group, another group of muscles a break from the main load at this time. I think every athlete should consider this factor when drawing up training program.
Necessary attention give to sleep. From this general state of health may not suffer, but the constant lack of sleep one day will affect bodybuilding. In order to see the progress in this matter, you need to create all the necessary conditions for sleep. It is better to sleep than not have enough sleep. Get down early in the evening, not to stay after 24.00 hours, do not forget that the normal sleep duration should be at least eight hours. Bad if you awaken. Try to set the mode to the morning you wake up themselves on their own without an alarm clock. You ask how? Easy. Many of us simply underestimate the importance of sleep to recover.
During the recovery of the body do not forget to drink plenty. After all, in training our body loses a lot of fluid. I can say that this may be one of the most common error among beginners in the gym. Because many people think that if they drink enough water, they will lose fat in their body a lot faster. It is not right. Every body needs a lot of water to get rid of excess fat. Otherwise, it will do a certain reserve for him. Our body is also able to make certain decisions. Nature makes us able to survive in extreme conditions. Therefore, we must remember about enough water.
I know a non-standard way that can help you feel much better after a really heavy trenerovki, and at the same time, it will help your muscles recover a little faster than usual. To achieve the best results possible by taking a contrast shower. Under cold water walls of our blood vessels are narrowed, and under the warm - are expanding, which has a positive effect on the elasticity of the muscles. Of course, not every one of us can take a contrast shower at least once a day. But in any case, many of my friends have already tried this method. And I can tell you that it really works.
I'm sure many of you guys have heard about this amazing tool to speed up recovery after a hard workout, massage. Massage helps to completely relax after an intense workout. Find a good specialist who can do special massage muscles and internal body tissues. Deep tissue massage internal reaches the muscle fibers, this effect does not give even a daily stretching. All of this will help your body to speed up the movement of blood inside your body. And then the muscles will recover faster than usual. In addition, it is always very nice and gentle. I advise you to try a massage as well.
Are there any fans of the bath or a sauna here? First of all, I want to tell you about it, simply because I think it's the best way to recover from a hard workout with heavy weights. Bath and sauna are needed to increase body temperature and blood circulation, resulting in fatty tissues get more oxygen and nutrients needed for muscle recovery. These procedures are best done after a workout or in the evening before going to sleep, for that would completely relax. Stay in the bath or sauna for 10 to 15 minutes. If you want, you can do a little stretching after these procedures because the muscles flexible and elastic.
Remember, with no time to recover from one load, getting chronic fatigue, you can not build more muscle mass. Not surprisingly, if you will be accompanied by a variety of chronic diseases and injuries: laziness, bad mood, depression and many other problems with your health, which you can get without additional effort. So, try to find the right rest between workouts. Forget the gym, until you feel completely relaxed. If you have about this is any doubt, then wait a day or two. But at the same time, do not abuse your vacation, so you will not be able to achieve your goals!
Maybe someone of you can say that this is complete nonsense. But in any case I can say that I tried to use this method on my personal experience. And I was surprised by the result. This method of relaxation is very easy. Just turn this drink into your daily diet. Green tea contains many antioxidants, which serve to eliminate the free radicals, which in turn act damage your health. Even some scientists talk about the amazing properties of green tea that can help re-establishing your body after heavy physical load fast enough. Also, I can not explain it. But this is really happening.
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