Recover quickly from exercise with these 10 tips from iciva
Recovery after exercise is essential for the muscle; tissue repair and force generation. This is even more important after a training session. anaerobic or with weights. A muscle needs 24 to 48 hours to recover and repair tissue in any case, and exercising it too early simply leads to tissue breakdown rather than regeneration. For weight training routines, it is not advisable to work the same muscle groups two days in a row.
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10 ways to recover quickly after exercise
There are many recovery methods since it depends on the recovery capacity of the body of each athlete. The following tips are some of the most commonly recommended by experts.
1.-Replace the liquids. A large amount of fluid is lost during exercise and should ideally be replaced during exercise, but doing so afterwards is an easy way to recover. Water has a vital function in the metabolic process and nutrient transfers, so staying well hydrated will improve all these functions. Fluid recovery is even more important in endurance athletes who lose large amounts of water through sweating.
2.-Eat correctly. After depleting his energy reserves with the exercise practice, stocking up on “fuel” is necessary if you expect to be able to properly recover your body, repair muscle tissue, and regain your strength to be ready for the next challenge. This factor gains importance if you are doing daily training or you are doing bodybuilding training. It would be convenient to eat within the next 60 minutes after the end of the exercise, and make sure that we incorporate proteins and carbohydrates into our diet.
3.-Stretch. After a hard workout, consider gentle stretching. This is a simple and quick way to help your muscles recover.
4.-Rest. Timing is one of the best ways to recover from (or heal from) almost any illness or injury, and this works after a hard workout, too. The body has an incredible capacity to take care of itself, if we give it time. Resting and waiting after a hard workout allows the repair and recovery process to happen naturally. Although it is not the only activity you should do to recover, it is the easiest to do.
5.-Perform an active recovery. The gentle motion improves circulation which helps promote transport of nutrients and get rid of waste throughout the body. In theory, this helps muscles repair and recover faster.
6.-Have a massage. Massage improves well-being and circulation that promotes the distribution of nutrients after hard work, while allowing you to fully relax.
7.-Take an ice bath. Some athletes claim that ice baths, ice massage, or contrast baths (alternating hot and cold water) help recover faster, reduce muscle soreness, and prevent injury. The theory behind this method is that by constricting and dilating the blood vessels it helps to remove toxins from the tissues. Other limited-scope studies support that contrast therapy helps reduce delayed-onset muscle soreness.
What is contrast water therapy: While taking your shower after exercise, alternate 2 minutes of hot water with 30 seconds of cold water and repeat four times.
8.-Sleep. While you sleep, amazing things happen in your body. Optimal sleep is essential for anyone who exercises regularly. During sleep, your body produces growth hormone (GH), which is largely responsible for tissue growth and repair.
9.-Avoid over-training. A simple way to faster recovery is by designing a smart training routine. Excessive exercise, hard training every session, or lack of rest days will limit your improvement results and undermine your recovery.
10.-Meditation. Adding meditation to the training routine can be very beneficial for any athlete. Spending time meditating can help maintain a calm state of mind and reduce anxiety, for this reason it is advisable to practice it on recovery days. Listen to your body for faster recovery.
The most important thing for fast recovery is to listen to your body. If you feel tired, sore, or notice a decrease in performance, you may need more recovery time or a break from training altogether. If you pay attention, in most cases, your body will let you know what it needs, when it needs it. The problem for many of us is that we don’t listen to those warnings or we convince ourselves that we don’t need it (“I can’t be tired, yesterday wasn’t my best race” or “Nobody needs more than two days of rest after that workout, They’re going to think I’m a coward if I go slow today.”).
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