There is one very important concept and process - recovery after training. They can not be neglected, otherwise training will lose effectiveness, and the body will experience prolonged stress after exertion. About how to recover correctly, and how to forget about what chronic fatigue after a workout we will tell in this article.
The human body is a self-sustaining and self-healing system. These two concepts are related.
There is a certain point of equilibrium, when all the processes within the body go at the usual pace (called homeostasis). For example, this is a state of rest. When a person begins to actively train, his body uses all the reserves to provide the same normal stable state, but already in the process of training. After exercise, the body restores the very reserves spent on physical work.
It restores the initial biochemical, physiological and anatomical state that was before the load.
Therefore, in order to understand how to restore strength after exertion, it is important to know what the body needs to renew its resources. In particular, one of the necessary elements is a healthy sleep.
Nature provided for everything, including the body’s ability to adapt to hard physical work. Training on the verge of possibilities (or as athletes say “to failure”) activates in our body this very process of adaptation, which is expressed in muscle growth. This is a natural preparation of the body to overcome more serious stresses.
All types of training are based on the process of adaptation of an organism to increasing loads. Both for the growth of muscle mass, and for an increase in strength or endurance. Increasing the body's capabilities occurs just in the recovery period.
Now you understand that improper recovery will lead to a lack of desired progress. And train to no avail or even worse to the detriment of health, believe me, no one wants to.
Correct muscle recovery after strength training is just as important as following the correct technique during exercise. It is like an alphabet for a first grader. Without knowing it, you will not learn to read and write.
Do you know how much muscle is restored after exertion? Individually long and phased.
The recovery process can be divided into 4 phases:
Quick recovery ends about half an hour after your workout. The body in a panic expends all the remaining substances in the reserve in order to return to its normal state.
And all because during training, he significantly depleted reserves.
It is important for him at this moment to find a source of glucose in order to quickly restore energy reserves.Also at this stage, minerals are also required.
So get used to drinking mineral water during and after your workout. Preferably without gas.
There are also special isotonic drinks, however, their cost is slightly higher. Simple purified water will not be as effective. It will only allow you to restore fluid balance.
When the initial balance of nutrients and minerals is restored, the body systems begin to work on the restoration of damaged cells and tissues. After all, strength training involves microtrauma of muscle fibers.
Protein synthesis starts. At this point, it is important that a sufficient amount of amino acids is supplied with food (therefore, it is important to take 25-30 grams of purified protein). This phase lasts several days after exertion.
The most important, in terms of achieving training results, recovery phase. It starts 2-3 days after training.
The most powerful supercompensation occurs after training "to failure" when you work with maximum weights.
The body tries to get ahead of you (what if you give an even greater load?), And in advance provides excessive growth of muscle fibers. At this stage, the body also intensively consumes amino acids and carbohydrates in order to build the right amount of muscle, as well as store energy for a progressive load.
Remember that the next training should be carried out at this stage. Otherwise, you will not make progress, since after supercompensation a rollback to the initial state occurs.
Thus, at the end of this recovery phase, your body becomes stronger and is able to withstand a heavier load. This is the basis for progress from power load. In bodybuilding, the so-called cycling or periodization is used to get into the supercompensation phase.
Comes after supercompensation if you miss a workout. That is why it is important to follow a strict schedule.
One missed workout can greatly slow down your progress, you will "stagnate".
The essence of the stage is that the body systems restore their usual state, characteristic of a lifestyle without a gym and sports. As if you weren’t doing it at all. Of course, in one pass you won’t get to this, but a month or two is quite a sufficient period.
Now you know a lot about how muscle recovery occurs after training.
And you can understand why certain actions are needed, and how to restore strength after exercise.
The more you sleep after exercise, the more intense the recovery. This does not mean that sleep should occupy most of the life.
It would seem that it could be simpler - lay down and sleep. No, there are some nuances:
Sleep should be dosed, 7-8 hours is permissible, ideally - 9. To dial the number of hours of sleep you need to go to bed early. You need to get up and go to bed at the same time (for example, at 10 pm we go to bed, and at 7 in the morning we get up). On weekends, you can make exceptions and lie down later.
It is important for the body to "cool" for an hour. Eat protein, drink mineral water. You can make a carbohydrate load. If you are configured for a long sleep - it is better to eat at a minimum so as not to spend all the resources on digesting food.
If you sleep for 2 hours and do business between them, this will have a very negative effect not only on recovery, but also on your well-being in general. You can sleep an extra hour during the day. The main dream should be full and continuous!
Quality sleep is the fastest recovery!
Even after running, you can’t stop right away. Did you know? You need to gradually slow down, move on to the step. And only then, after passing so 3-5 minutes, sit down or stand up.
In the gym, the training should be completed as follows:
After all, these are also movements, and they take 3-5 minutes - just what you need.
And even better is this and that.
First cardio, then stretching. If time allows you (it's only about 10 minutes) - why not. If time is short and you are in doubt what to do after training, choose one thing. In this case, we recommend stretching.
After exercise (for half an hour), many recommend eating well.
Indeed, at this moment the body as quickly as possible (emphasize) assimilates amino acids and carbohydrates, because it needs to restore reserves. But it’s okay if you didn’t have time to eat at this time.
The physiology of the body is so advanced that it doesn’t matter when you eat proteins - they are always digested. And whether this process will last 20 minutes, or 40 - is not so important.
Therefore, it doesn’t make much difference whether you take the protein half an hour after training, or after 2 hours.
It is important to accept. And when - as you prefer. Better - right away, but if then - you won’t notice much difference (fatigue after strength training is an indicator that you need to eat).
So what to do after training? Obey your body.
And remember the daily rate of BJU.
This is much more important than eating during the first 30 minutes after exercise!
Drinking water during and after exercise is much more important than eating. Water is absorbed much faster than food. Water provides many processes within the body (by the way, we are almost entirely made up of water).
Therefore, it is important to drink as much as you like. During exercise, it is recommended to stretch your fluid intake.
It is better to drink a few sips after each exercise than to drain 0.5 liters in one sitting. Water should flow gradually, otherwise you can create an excessive load on the heart. We do not recommend drinking soda, only water with minerals.
It is very good if you have a massage room at your gym.
We recommend doing massage of working muscles before and after exercise. This will significantly improve the quality of the load and speed up the recovery period. Before training, it’s warming up the muscles. A massage after training will allow the muscles to properly and relax as much as possible.
Immediately after training, you can relax in the pool and warm yourself in the sauna.
You can alternate these two pleasures for a sharp change in temperature. The benefits will be twofold: warming up for blood vessels and muscle relaxation.
It is known that pharmacology significantly accelerates the restoration of strength. But whether it is useful or harmful is a very controversial issue. Let's put it this way - for the muscles - yes, it’s good.
For health - very harmful. And health comes first, otherwise, why then training?
There is such a thing as recovery training. This is an easy option aimed at dispersing blood and lactic acid in tired muscles. It can be a game of football, a bike ride, or a run. Actively spent time is the same training.
This is a great option if you often feel tired after physical exertion. Do it when you want.