A common mistake for beginners or those who are in a hurry to build muscle for the beach season is to skip the recovery periods that are provided for in any training plan. Many people think that rest is superfluous, and training without periods for recovery (this can be one day a week or longer periods that alternate with increased training) will quickly lead to the desired result. However, this mistake can cost you all the effort, as muscles are damaged during training and this is natural. Just like the period it takes for them to recover, after which they are ready to withstand even more stress.

How to recover after a hard strength training as quickly as possible? There are 4 simple and natural ways.
Cold baths

I don’t know why, but since school, a physical education teacher advised me to take a hot bath at home after hard workouts (not immediately, of course, but after a while). This was supposed to alleviate my unenviable fate the next day. But I can’t say it helped a lot. Peter Carvell, on the other hand, advises taking cold rather than hot baths. Previously, most sports clubs had separate cold water pools that you could dip into immediately after your workout. Why cold water? Because it reduces inflammation in the muscles after strength training. The fewer inflamed areas, the less “repair work” the body needs to perform to recover. This works in much the same way as a cold compress or ice, which is advised to be applied to a sprain or dislocation. Therefore, a cold bath (not ice, but just cold water that flows from a cold faucet) for 10-12 minutes will be enough to reduce your recovery time by 50% and the pain of dorepatura decreased by 40%.

Food

So, you’ve just blown your muscles like a construction company is removing the walls of an old building in order to build new ones. Now you need the right “bricks” to build a strong and beautiful house. Therefore, you need the right products that would contain all the substances necessary for building. First of all, it is, of course, proteins. If you eat enough calories and protein, your muscles will grow faster. So after The ideal workout option would be a protein shake combined with simple carbohydrates, which help proteins get to their destination faster.

Massage

At the beginning of his sports career, Peter worked … as a sports massage therapist and helped athletes recover from strength training 6-8 hours a day. Proper muscle massage helps to eliminate toxins, increase flexibility and speed up the delivery of nutrients to the right places. And, as a result, the recovery of the body is faster and less painful, and athletes become more flexible and get less injuries.

Quality massage at least once a week is not always available. Therefore, you can get out of the situation by massaging yourself with a simple foam roller (or a wooden roller massager that is more familiar to us) in the main areas (upper thighs, lower back, buttocks, etc.) for 5-10 minutes.

Dream

And the last, but almost the most important item on this list is sleep! Enough sleep! Studies have shown that during sleep, the body recovers faster due to the synthesis of protein and growth hormone. In addition, healthy sleep restores the normal functioning of the brain and this helps to stay alert while preparing for a competition or especially difficult workouts. The ideal amount of time to sleep is the standard 7-8 hours. And do not neglect this point, because later your lack of sleep will affect the results of your workout.