I have heard some facts about the usefulness of cardio exercise for recovery. After the exercise of power is desirable to work out on the cardio machines. Cardio exercises after training needed to rest and relax the muscles, it also helps restore your circulation. Try to walk on a treadmill or ride a stationary bike with a low resistance for 10-15 minutes after your workout. During these exercises, you should not intensively, because the purpose of these sessions is relaxation and rest for muscles. I also can not explain the connection. But in any case, it helps to recover a bit faster after another workout for me.
Perhaps someone from the guys here have talked about it, but first of all I believe that water and sports drinks can help to recover after a hard workout more quickly. Since the human body is 85% water, it is logical that its regular replenishment requires special attention. Unfortunately, few people are aware of it, and those who do not attach importance water wonder the emergence of various ailments, including obesity. The body is trying to suggest to you about the lack of fluid, but not everyone understands these signals. I think this is one of the most important rules that we must remember.
Proteins and sports nutrition is also important and necessary if we are to get a result because of our training in the gym. Time muscle recovery after exercise depends on many factors. The main ones are the proteins. Proteins - the building blocks for muscles, so it is very important that the diet consisted of 30% of the protein. One of the effective ways of getting enough protein - a sports nutrition. Typically, food consisting of whey protein or amino acid is taken before and after exercise. But you can make your own schedule. It must be understood that after exercise the muscles need protein as well as the need of water, a man walking in the desert.
The ice bath or a cold shower, I heard that such measures can significantly speed up the recovery of your muscles after a workout. Perhaps you have heard of such a thing as an ice bath. This method actually reduces inflammation and muscle pain. How it works? The fact is that the ice cold water and dispersed blood. And is actively flowing through the blood vessels kicks lactic acid accumulated after an intense workout. In this case, lactic acid plays a role waste inhibits the muscles, so it is very important to effectively get rid of it. Incidentally, the lactic acid may also be reduced by a bath or sauna.
Rest for rapid muscle recovery means no less than water or a cold shower. The concept of vacation I include quality sleep (8 hours) and long enough to restore each muscle group (at least 2 days). No wonder the training broken down into a few days a week. One day, chest, legs the next day, etc. The only way you can effectively restore, strengthen and increase muscle. Keeping at least three ways, and they are actually more than five, you can minimize the pain and speed up recovery time. I am sure that 90% of people wanted to spit on what is written here, but the other 10%, I hope, take into account all the nuances, if you want to achieve results.
First of all, we must examine the phase of recovery after a heavy load for our body. The phase of the delayed recovery is very important. Let me explain in your own words. At this stage, the body tends to absorb proteins and other nutrients that tries to restore the water balance. In the digestive system begin to absorb nutrients that go into the construction and restoration of damaged cells. During this period, you need to replenish your body with proteins and mineral complex (vitamins A, C, E). Therefore, if we want to speed up recovery after exercise, we have to take a maximum of vitamins and all necessary substances.
Hello people. I try not to make big breaks between training sessions, but there are situations that do not depend on us. It was several times in my life when I was just taking a vacation and resting a couple of weeks from work and from gym classes, respectively. But when I came back, I felt only a little tension in my muscles and a little pain. But one day I was severely injured and spent in bed for almost a month and a half and then I was already recovering for a long time, my muscles ached, but this is a pleasant pain for me. It should be so. Gradually returned to the system.
How many days are needed for muscle recovery, it depends only on you. If you are 20-25 years old, and you lead a healthy lifestyle, eat right, you do not feel the stress and get enough sleep, your body can easily be restored easily, and you can start a new training on the third or fourth day.
But if you passed for 30 years, and you have a small child who does not give you sleep at night, hard work - do not expect that you can easily recover. Then you will need to rest for six or seven days. Therefore, as you see, it all depends on the features of your own body in this matter.
You know 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.
Rather quickly accumulating in muscle cells, it is a certain by-product of the processes of physiology. When it leaves the body, there are discomfortable sensations, and when the exercise is repeated, this acid becomes more and more. The leaching of this substance with blood occurs within 24 hours, and its accumulation in muscles during training is absolutely safe.
Delayed pain. It happens that the muscle pain "covers" only on the 2-3rd day of classes. The reason is in microtrauma of muscle fibers. There is nothing to be frightened about: the traumatism of the muscles provokes the body to activate protective forces and to increase the secretion of hormones to quickly rid the muscles of toxins and repair the damage. After 3-4 workouts, the pain begins to subside. It is recommended to constantly change the load and intensity of classes.
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