Introduction

The rest period is the most important part of a well-designed training program. Unfortunately, many beginners pay a lot of attention to the exercise, and forget to plan a rest after training.

WHY IS THE RECOVERY PERIOD SO IMPORTANT?

Human muscles need rest, because with a serious load, muscle tissue receives many microtraumas and loses the supply of glycogen – glucose, which is necessary for nutrition.
The recovery period takes from 24 to 48 hours. This is why professional athletes don’t train the same muscle groups two days in a row.

HOW TO RECOVER FASTER AFTER WORKOUT?

1. Avoid overtraining. Proper training planning is the easiest way to a quick recovery. Excessive stress and lack of rest reduce the effectiveness of physical exercises and push back the desired result.

2. Cool down. Cooling down, or “cooling down”, is slowing down the pace of the workout, but not completely stopping it. Continue moving at a low intensity for five to ten minutes. This will help remove lactic acid from the muscles and relieve tension.
Remember that warming up and cooling down is an essential part of training in cold temperatures. It is especially important if several periods of physical activity are expected per day.
After an intense workout, do some stretching exercises. This is an easy and quick way to help your muscles recover.

3. Replenish fluid loss. During exercise, a person loses a lot of fluid. Ideally, these reserves should be replenished during training. If this is not possible, be sure to drink after. Ordinary pure water supports normal metabolism in the body and accelerates its recovery.

4. Eat. Great “news” for those who are losing weight – exercise depletes energy reserves. However, if these reserves are not replenished enough, the body will begin to save energy, and there may not be enough strength for the next workout. The best option is a meal of high quality protein and complex carbohydrates an hour and a half after training.
5. Get a massage. Light relaxing massage movements improve blood circulation, and therefore the transport of nutrients throughout the body. This helps the muscles recover and “refuel” much faster. Learn how to massage Do it yourself – this will save a lot of money.

6. Take a contrast shower. The walls of blood vessels contract under the influence of cold and expand under the influence of heat, improving blood circulation throughout the body. A contrast shower not only relieves pain in the muscles, but also improves the elasticity of the vascular walls.

7. Get enough sleep. The human body has an amazing ability to take care of itself if left unchecked. So, for example, during sleep, the body produces growth hormone, which is largely responsible for the restoration and growth of tissues.
After a workout, go to bed early, allow yourself to stretch and soak in bed before going to bed, read a good book at night. The main thing is not to stay up late watching TV.

AND THE MOST IMPORTANT:

Resist the temptation to force things and do not neglect the rest periods after training: they bring you closer to achieving your goals.
If you feel pain, fatigue, or notice a decrease in performance during your workout, take a break and let your body recover.