Many beginner karatekas are in a hurry to improve their technique and practice too often. However, this does not always give the desired result. During intense training, muscle microtrauma occurs, and the body needs time to heal these tissue disorders. If an athlete trains too often, then the body simply does not have time to recover. Muscles in this mode clog, hurt, a novice fighter feels tired. Other symptoms of overtraining include a fast heart rate even at rest, sleep disturbances, headaches, and a weakened immune system. As a result, instead of the expected progress in classes, we see stagnation at best, and health problems at worst. This also affects motivation: if intensive training does not bring results, a novice karateka may quit classes. To avoid such problems, you should take a break of one to three days between workouts. But this may not be enough if you do not know how to ensure rapid muscle recovery after a workout.

Muscles need at least 24 hours to recover, but with more intense workouts, the recovery process can take from 48 to 72 hours. These processes can be optimized if you know how to speed up muscle recovery after a workout, and, most importantly, how to recover properly after a workout.

TIPS FOR ACCELERATE RECOVERY
One single answer to the question “how to recover quickly after a workout?” does not exist. The following are tips that, if performed in combination, contribute to the rapid recovery of the body after intense exercise:

Do low-intensity exercises at the end of your workout. Proper recovery after a workout begins at the very lesson. Many people laugh at the very idea of ​​a “hitch”, but the gentle exercises that end the workout help to relax the muscles and help break down unwanted metabolic products. Never end your workout on high-impact exercises. Switch to light running, walking, pedaling effortlessly for at least 5-10 minutes.
Stretch your muscles after your workout. After training, do not rush to run home. Perform static stretching exercises for the core muscles. If you pull the muscles correctly, they relax, allowing blood and nutrients to join the recovery process, preparing them for the next intense workout.
Visit a bath or sauna. A visit to the bath or sauna after a workout increases the body’s resistance, helps to remove toxins from the body, and also relaxes the muscles, which leads to their rapid recovery.
Take a contrast shower. Another simple way to speed up muscle recovery that many people neglect. The change of cold and warm water causes the vessels to dilate, then narrow, which has a positive effect on muscle recovery. But if up to this point you have not taken a contrast shower, do not immediately make the temperature difference too large: your body may not be prepared for this. Start with a little contrast and gradually increase it. This method will also improve health.
Take a warm bath after your workout. If for some reason a contrast shower does not suit you, take a hot bath for at least 15 minutes. In it, the muscles relax, and their recovery is faster.
Drink more water. This well-known rule applies here as well. After a workout, the body needs to replenish lost fluids, and if there is little water in the body, muscle recovery slows down. Therefore, drink 2-2.5 liters of water per day, and the muscles will recover faster.
Get enough sleep. Many novice athletes sacrifice their sleep in the pursuit of fast results. It is not right. During sleep, both the muscles and the nervous system are restored. Therefore, do not try to do everything at the expense of sleep. The body will repay you with fatigue and low performance.
Breathe deeply. Deep breathing saturates the muscles with oxygen and helps to remove toxins from them. Practice breathing exercises for at least three minutes a day. It is also a good training in concentration, which is so important in karate.
Massage. Massage relieves tension in the muscles, promotes their relaxation, and also disperses stagnant blood. However, it is not always possible to contact a specialist. In this case, try to knead the clogged muscles yourself, just do it with effort. This is a rather painful procedure, but it promotes muscle recovery.
Stimulate the circulation of fluids by working the joints. Don’t forget the joints too! Organism – a single system, you should not concentrate only on muscle recovery. Perform light circular rotations with your arms, wrists, knees, even if there is no training on this day. Opening and closing your joints will attract fresh synovial fluid that will nourish and lubricate these areas while flushing out toxins. Make turns clockwise and counterclockwise to avoid imbalance and injury.
Do low-intensity exercise on non-workout days. Don’t forget to move on non-workout days too. Go running, swimming, walking. For muscles, this is a natural rest. If you lie on the couch on your day off, the next workout will be a lot of stress for the muscles.
Eat foods that promote muscle recovery. As a rule, these are foods rich in protein and vitamins: eggs, beef, salmon, almonds. Add a small amount of these foods to your diet and they will also contribute to your post-workout muscle recovery process.
Try to apply most of these recommendations, and the process of muscle recovery will accelerate. It is necessary to bring the implementation of these tips into your life, make habits out of them. Working in the system, they will give excellent results.