Muscle recovery after hard training. Accelerated recovery after training: exercises, nutrition and recommendations

After training properly, you definitely need to provide the body with the opportunity to restore the resources spent in the gym. The period after training is the time when, that is, what exactly happens in the gym is for. Therefore, it is very important to pay attention to recovery Special attention.

How correctly and fully you rest, it is in this proportion that muscle building will occur. Let's figure out how to properly recover after training.

In a business like bodybuilding, it is imperative to take into account that each body is individual. Everyone works out differently: for some people, to stay in shape, it’s enough to go to the gym twice a week. And some people have to be there literally every day to see the result. Therefore, usually all these ingenious techniques that are posted online by professional athletes usually have little help for ordinary amateurs who are not on steroids and do not engage in heavy training professionally.

Having read smart advice, you go to the gym and push yourself there until exhaustion, rightly expecting a good result after such an investment of effort. And he’s still not there. And if there is, it is insignificant. This is because you need not only to exhaust yourself, but also to rest properly after that. Without proper recovery, don't expect your muscles to grow quickly and turn you into a macho man on the cover.

Compensation and super compensation

Roughly speaking, training for our body is a muscle tear. While lifting weights and power loads muscle fibers are subject to deformation - stretched, torn, “bursting at the seams.” After training, any athlete can definitely experience multiple microcracks and muscle fiber tears.

Since the body does not tolerate anything imperfect, immediately after the training has stopped, it begins to recover and heal these breaks, quite logically considering them unacceptable.

This process of recovery and wound licking is called compensation.

But if immediately after this compensation phase the body is provided with excess nutrients and proper rest, the supercompensation phase begins. During this period, the muscles become rougher, increasing their volume in order to prevent similar tears and injuries in the future. This is how the increase occurs muscle mass.

How to know when to recover

It is impossible to accurately calculate down to the minute when one phase ends and another begins. However, based on your feelings, if you listen to your body, you will understand it yourself. Example:

On the second day the pain becomes even more severe. Tissue healing begins - where ruptures occurred, new fibers grow.

The third day - the pain is weaker, but if the muscle is pulled or strained, it appears again. The fourth day - the pain is practically not felt. This means that the restoration is already being completed.

Overtraining and what it leads to

If you don't give your muscles time to rest and recover, fatigue will build up. And if you start to increase the pace of the loads, overtraining may occur. At first, it manifests itself as a persistent, incomprehensible desire to skip training. It is the body itself that gives you a sign that it is time to rest. Even if you continue training in a state of fatigue, muscle growth will occur slowly and very little.

If for a long time If you overcome yourself so “courageously”, then fatigue accumulates more and more and as a result leads to the following results:

loss of appetite;
muscle stiffness;
joint pain;
stagnation of results - they stand still, there is no growth.

That's why Golden Rule athlete: tired - time to rest. Well, or “war is war - and lunch is on schedule.” It is important to listen to the body - it constantly gives signals, but very often we ignore them.

What should be done?

If overtraining occurs, the solution is simple: do not train for several days, skip classes. It is important at this time to sleep enough, eat well and eat a lot. Usually a couple of days are enough to bring yourself back to normal and feel a surge of strength and vigor.

The most accurate indicator that the body has recovered is that when you lift weights that were recently serious for you, they now seem light. And I want new heights.

How to properly recover after a workout

Let's consider the most basic criteria for proper recovery after training.

Full sleep

The most important condition for the restoration of the body. This is important for everyone, and even more so for those who load their bodies to the fullest. Muscles grow and gain volume during sleep.

Ideally, you should sleep at least 8 hours continuously. And it’s better to sleep than not sleep enough. If you have problems falling asleep, then you definitely need to do something in this direction: tune in to calmness in the evening, take a walk, go to bed early.

Try to create ideal conditions for sleep. A person can get a full night's sleep in complete darkness and silence, when no one disturbs him. Make sure you have the right pillow and a good mattress.

Nutritious food

BCAAs - you should take 3 grams of this drug either during training or immediately after it to stop catabolism - muscle breakdown.
Creatine in the amount of 2-3 grams immediately after training compensates for the creatine phosphate lost during exercise.
Glutamine. You should take 3 grams of this substance after training in order to activate the production of growth hormone and provide the body with energy.

More important rules:

An hour and a half after sports activities you should eat a hearty meal. Provide yourself with a complete diet, which will contain all the necessary substances and microelements.
We should not forget about providing the body with fats. Vegetable oils, especially flaxseed, are beneficial for athletes. Fatty fish are also great for your diet.
Vegetables are a must. They improve digestion as an excellent source of fiber and rough fiber.
You should divide your daily diet into 5-6 doses - it’s better more often, but little by little, than vice versa.
If you feel hungry and it’s not time for lunch/dinner yet, then don’t torture yourself - eat a banana or a handful of dates.
Be sure to drink plenty of clean water. Drink both during and after training. An indicator that water enters the body in sufficient quantities will be the color of urine, especially in the morning. If the urine is clear, it means there is enough water. If it’s yellow or orange, you’re not drinking enough.

You can't keep increasing the pace. If the time has come for intense training, then provide yourself with enough time to recover.
At the end of the workout there must be stretching - the so-called cool-down. This technique will help remove excess lactic acid from overworked muscles and stabilize the pulse. As a result, we recover faster and our muscles become more elastic. 5-10 minutes will be enough. But it must be done efficiently.
A contrast shower is beneficial for an athlete. It is important to enable first hot water, then cold, and not vice versa. This significantly improves blood circulation.
If your muscle pain is very severe, taking an ice bath may help. Ice cube massage and other cooling procedures also help. This technique helps reduce muscle pain and promotes their speedy recovery. The following principle applies here - under the influence of sharp rhythmic contraction and expansion muscle fibers toxins are quickly and actively removed from them.
Massage is useful, especially in the evening, before bed. As a result of simple movements, the ability of muscles to absorb nutrients increases. In addition, the transport of these same substances to the muscles is accelerated and activated.
Desirable leisure. You shouldn’t lie on the couch in front of the TV, “recovering.” This type of vacation is not for an athlete. Better take a walk. A visit to a bathhouse or sauna will be useful. Swimming in the pool is also pleasant and healthy.

In conclusion, I would like to emphasize the only criterion by which you can evaluate whether you have recovered sufficiently. If you have a persistent, irresistible desire to go and lift iron, and there is no muscle pain, you have done everything right. Good luck and anabolism.

Liked? - Tell your friends!

All athletes knowthat muscles grow during rest, not during training. And here, How long does it take for muscles to recover after training?– not many people know. And now we will examine this issue in detail. Same, except muscle recovery, consider restoring energy, hormonal levels and the nervous system.

What would a human organism functioned normally and progressed, he must receive a full recovery. If you know what components a full recovery consists of, then you can do your own without much difficulty. perfect physique. And we will start with the restoration of muscle tissue.

How long does it take for muscles to recover after training?

As practice shows, there are 4 phases of muscle recovery:

fast
slow
supercompensation
delayed

Phase No. 1 – fast recovery. This phase occurs immediately after training. During the first phase, the following happens: the body actively restores lost resources (ATP, creatine phosphate, glycogen), heart function normalizes, normalization of the hormonal system begins.

Phase No. 2 – slow recovery. IN this period Metabolism is normalized and rapid absorption of nutrients begins, which help cells recover.

Phase No. 3 – supercompensation. This phase begins 45–60 hours after the end of training and lasts 4–5 days. It is during this period that the muscles become larger and stronger.

Phase No. 4 – delayed recovery. This phase is only activated if you did not train during supercompensation. All physical parameters are completely restored.

Well, we found out how long muscles recover after training. Now let's look at other quite important components of recovery, namely:

energy
hormonal background
nervous system

Energy recovery:

After another workoutand the body loses a lot of energy (the more intense the training, the more energy is lost). It is because of the loss of energy that you feel low after exercise. (and after the most exhausted training, you can barely move your legs at all). But fortunately, energy is not muscle. And for a full recovery, the body only needs 24 hours.

Restoration of hormonal levels:

Changes during traininglevels of hormones such as cortisol and testosterone (cortisol slowly increases, and testosterone decreases). And for muscles to grow, everything should be the other way around. Therefore, after training, you need to have a good rest. Hormonal levels return to normal within 24 to 36 hours after training.

Restoration of the nervous system:

Well, for the most completeto restore the body, you need to restore your nerves. Not everyone knows that the nervous system is also involved during training. For those who didn’t know how this happens: when you do another exercise, the brain gives an order to your muscles to contract. This process puts a lot of stress on the central nervous system. For complete recovery of the central nervous system, 6–7 days are needed.

And now, the most basic recovery tips:

dream : 8 – 10 hours at night
sleep: 1 – 2 hours during the day (speeds up recovery)
rest between training: 1 – 2 days
Every 3 months you need to give the body a rest for 7 – 10 days (For full recovery all systems)
alternate between hard and easy workouts

Now you know, how much muscle, energy, hormonal levels and central nervous system are restored after training. And I hope you realize the importance of rest.

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.

Recovery phases: rapid recovery phase.

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, and work normalizes. of cardio-vascular system, 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.

IMPORTANT: It is during this phase that the next workout for this muscle group should fall!

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 it do you any good? 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. Most likely this will give you where top scores.

– the supercompensation phase is passing, and you are all marking time in one place, starting almost from scratch each time.

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 supercompensation phase

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 perform repeated loading on muscle group in the phase of its super-restoration.

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

— Recover to the supercompensation phase as quickly as possible
— Don’t skip 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 is not familiar with 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 is so severe it takes a week to recover, you bring 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 exercise is a useful thing, showing that the body has received sufficient load, this absolutely does not apply to 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 look for exercises for sore knees on the Internet, we advise you to study a 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 plenty of 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!
At low calorie diets high carbohydrate (where the amount of carbohydrates was increased from 55% to 70%), in men there was an increase in muscle glycogen concentration, and in women the 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 the female body, as a rule, uses predominantly carbohydrates as an energy source, while in the male body the level of use of fatty acids 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 cure for 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. In addition, relaxation and meditation will greatly help calm your central nervous system. Read in detail about these techniques in the article

Proper planning of the training process. Each muscle group must fully recover, so training should be thoughtful and diluted with loads of varying severity and cardio training. About construction methods training plan you will find out 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 very effective method 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 sufficient amounts (300 mg/kg body weight) of essential fatty acids, they have anti-inflammatory properties. As their sources you can choose: flaxseed oil, fish oil, different kinds nuts (almonds, walnuts).

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

Treatment of damaged muscles

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. 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). Positive effect 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. No wonder massage is so popular among professional athletes. Qualified massage therapists, including sports massage therapists, are able to work deeply 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.

Go swimming. Swimming is another form of muscle massage. The water supports your 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

Rest between workouts

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 muscles recover faster and achieve good health. physical fitness before the next visit 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. This not only helps soothe muscle pain, but 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.

The main mistake of beginners and people who dream of losing weight in a short time or, conversely, building muscle mass, is neglecting the recovery procedure. Many are sure that rest significantly delays the process of obtaining the desired results, and continuous and intense training gives slender body with cubes breaking through the shirt faster. In reality everything is different! During training, muscles undergo stress and, accordingly, are damaged. The lack of a recovery period further aggravates the situation, because the muscles are subject to destruction, in addition, they lose the ability to withstand a more intense load, which makes training ineffective and unsafe.

Method 1. Don’t neglect the cool-down

The cool-down is an integral part of the workout, occurring at the last stage. It is designed to soothe the muscles and involves low-intensity exercise such as walking, jogging, exercise on an exercise bike or foam roller. The duration depends solely on the intensity of the workout; the greater it is, the longer the cool-down should be. Even if you feel extremely tired or are in a hurry to leave the gym, dedicate at least 5 minutes to a cool-down.

Physical activity involves active loss of fluid. And, naturally, it needs to be replenished. This same action increases the body's recovery rate after exercise because it supports nutrient delivery and improves metabolism. You should drink especially plenty of fluids after training in hot weather.

It is advisable to drink acidified drinks, for example, still mineral water with lemon or lime juice and the addition of stevia powder (a natural sweetener). You can also resort to isotonic drinks. These are fluids that provide a person with water and electrolytes, which leave the body through sweat.

Isotonic drinks are presented on the market in two forms - dry concentrate in cans and liquid concentrate in bottles. The taste can be very diverse - from wild cherry to exotic passion fruit. The main thing is to pay attention to the composition when choosing; it should not contain acesulfate and saccharin. These are cheap sweeteners that do not make the composition balanced, moreover, they are dangerous to health. It is better to opt for drinks that contain salts, glucose polymers, dietary supplements and vitamins.

Method 3. Massage regularly

Massage improves blood circulation, which means it relieves muscle pain and speeds up the recovery process. Massage also minimizes the risk of injury. Massage manipulations can be carried out manually, using natural vegetable oil, or using a hand roller. The optimal massage time is 20 minutes.

Method 4: Take a cool bath

Staying in a cool bath or taking contrast shower- an equally effective way to quickly recover after a workout. Cool water significantly reduces soreness in trained muscles. Take a bath for no more than 10 minutes. And to calm and prepare for bed, you can add a little of your favorite essential oil to the water.

If you accidentally twist your ankle or get a bruise during training, use a cold compress or apply a bag filled with ice cubes to the sore spot.

In addition to cool baths, on the way to recovery after intense training, you can turn to a sauna or bathhouse. These establishments are a great place to relax and maintain health. Don't forget about hot wraps, they also have a beneficial effect on the muscles and also improve the condition of the skin - moisturize, nourish and tighten.

Hot wraps have a number of contraindications. They are not recommended for oncology, diseases of the cardiovascular and endocrine systems, varicose veins veins, thrombophlebitis, lymphovascular diseases, pregnancy, gynecological diseases, as well as in the presence of cuts, wounds and other damage to the skin.

Post-workout nutrition depends solely on the purpose of your workout. If the goal is weight loss, experts recommend turning to foods that contain a high amount of protein or a minimal amount of carbohydrates, for example, boiled skinless chicken breast or steamed pollock.

If the goal of training is to gain muscle mass, you need to combine proteins and carbohydrates in a ratio of 1:4. However, the exact numbers depend on the intensity of the workout and the time spent on it, and, of course, health. This ratio is appropriate for absolutely healthy people who train intensively for an hour.

If you decide to resort to sports nutrition, first consult your doctor, because he has a number of recommendations side effects. Currently there are three types sports supplements- for building muscle mass, burning fat and recovering from physical activity. Also on sale you can find multi-component complexes aimed at solving several problems, and pre-workout supplements amino acids and vitamins designed to increase endurance, accelerate metabolic processes and maintain hormonal levels.

Roskontrol experts assure that universal recommendation There is no optional sports nutrition. When purchasing, it is important to focus on the training program, the goal you want to achieve, and the recommendations of the trainer. It should also be remembered that on sports nutrition You cannot build your own diet, they are only an additive that affects metabolic processes. It is imperative to replenish reserves of all vital substances by eating meat, fish, poultry, cottage cheese, cereals, vegetables and fruits.

Method 7: Do stretching exercises

Stretching exercises are necessary for all trainees - no matter whether they are a professional athlete or a beginner trying to break up with extra pounds. But special attention should be paid to exercises for people with joint problems. For example, knee lift steps, side steps, and arm rotations will increase joint mobility and minimize muscle imbalance. There is no need to overload yourself with stretching exercises; it is enough to devote 10 minutes a day to the process.

Doing nothing and lying on the couch after training is the easiest way, but this method will not relieve muscle pain, and it will reduce the effectiveness of training. When going home from the gym, walk or ride a bike, leave public transport and your personal car alone. Low-intensity movements also promote quick recovery, especially if they involve fresh air.

Method 9. Get enough sleep

Sleep is an equally important aspect quick recovery. After all, a healthy sleep of 7-8 hours activates protein synthesis and growth hormone, and also improves the proper functioning of the brain. Lack of sleep has an extremely detrimental effect on the results of any training, as it reduces their effectiveness several times.

This is interesting!

It has been noticed that people who neglect healthy sleep often break down by eating high-calorie foods. Indeed, lack of sleep provokes appetite. In addition, lack of sleep leads to deterioration of attention and reaction speed, which during intense training, especially those involving heavy sports equipment, is simply unacceptable.

Method 10. Plan your workouts

For training to be successful, it is necessary to clearly define the goal and, accordingly, develop a rational action plan that will allow you to achieve the desired results faster. It is quite difficult to draw up a training plan on your own, especially for a beginner, so at the first stage you should contact a specialist with a specialized education who has extensive experience in sports. Only regular and systematic training will make your dream come true, but never overwork and lack of a plan!