Exercises and physical recovery equals the perfect recipe. After exercise, physical recovery is step 2, one as important as exercises itself! A physical recovery has a major impact on your fitness performance and on the results you have, but unfortunately many people do not have such a physical recovery plan.
Exercises – physical recovery. The cycle of a complete workout
Physical recovery exercises are essential for repairing tissues and gaining strong muscles, especially after a strength training session.
A muscle needs, on average, 24 to 48 hours to repair, and its force too early leads to tissue breaks, diminishing your performance.
Here are the most effective 10 ways to recover physical after training
Slow down: do not stop after exercises, but slow down your pace for 5-10 min. Walk or do some light physical recovery exercises to remove lactic acid from your muscles at a near or lower temperature than your exercises.
Compensate fluid loss: You lost lots of fluids during exercise, physical recovery needed to replace them. How? By hydrating with water, both during training, but especially after. Water is the basis of every process of the body, also supporting an adequate physical recovery, especially for performance athletes or those who exercise a lot of physical effort.
Eat proper: once you have emptied your energy deposit by training, you need to “fill it up” if you want your body to be ready for future physical challenges. Ideally, you should eat within 60 minutes of completing your training and you should include many protein and carbohydrates in your diet.
Streching: Easy stretching is one of the simplest and quickest physical recovery exercises right after intense training.
Rest: time heals all, including an exhausted body. The human body has an amazing ability to take care of itself by repairing the affected tissues following exercise and recovering quickly if enough rest is given.
Physical Recovery Exercises: The light movements following training enhance the circulation, but also assimilate nutrients and hurry waste disposal from the body. They also help to restore and quickly recover bites.
Massage: Massage improves blood circulation in the body and relaxes your muscles, being ideal after exercise.
Ice baths or ice massages: Ice helps recover quickly, reduces muscle fever and prevents sports accidents. The explanation is that dilation and rapid contraction of vessels help to remove waste from tissues. How does it work? For example, when taking a shower, alternate 2 minutes of hot water with 30 seconds of cold water.
Sleep: while sleeping, amazing processes happen in your body, one of which is the production of growth hormone, responsible for repairing and growing tissues.
Avoid Excess: An effective exercise program is one that is tailored to your needs and body. Excessive training and lack of rest reduces efficiency and slows the recovery process. Physical Recovery Exercises
Exercises, Physical Recovery, Exercise, Physical Recovery …
… this is the key to success, especially in weight loss training, where you should also keep in mind that it is not advisable to work the same muscle groups for 2 days in a row!