Rest and recovery are an integral part of any training plan. Regeneration after training greatly affects physical condition and allows you to train much more efficiently. If you train every day to achieve your fitness goals and look great, you should have enough time to relax. Without regular resting hours between workouts, your efforts may be wasted.
Post Workout Recovery
You burn many calories during and after your workout. However, without regular regeneration, you can lose not only fat stores but also muscle mass. An overloaded body releases a large number of stress hormones, which can lead to a greater likelihood of injury or undesirable weight gain. In our other article, we mentioned that muscles do not grow during training, they only grow after training. This requires sufficient regeneration, balanced nutrition, and quality sleep.
Why is the regeneration so important?
Any physical activity, especially heavy, is stressful for the body. When you exercise, you strain different muscles, which means that you damage muscle cells. It takes some time to restore muscle since it takes 24 to 48 hours to restore muscle tissue. Therefore, frequent workouts without interruptions, on the contrary, do not stimulate muscle growth.
Therefore, you should never train the same parts of the muscles for two consecutive days, when it comes to strength training.
What happens to muscles after training? Glycogen polysaccharide, which is found in the liver and muscles, is excreted from the body. He is responsible for controlling blood sugar and provides the muscles with the necessary energy. For quick recovery after long workouts, you need to replenish glycogen reserves to initiate recovery and adaptation of muscle tissue. To maximize muscle glycogen levels, you need to consume carbohydrates.
However, carbohydrate intake is not the only guaranteed way to restore muscle after a hard workout.
Do not forget to drink water
Water plays an important role in regeneration. It contributes to the proper functioning of processes in the body that provide muscle recovery after training. Remember that muscle is almost 75% of water. There are several reasons to maintain a drinking regime after a hard workout. Water balance in the body:
• Supports muscle recovery. Exercise and a balanced diet support muscle growth through the synthesis of muscle protein. However, protein synthesis requires the muscles to be well hydrated. If after training you and your muscles are dehydrated, protein synthesis slows down, and this delays recovery;
• Improves digestion;
• Reduces fatigue.
Eating after a workout is necessary so that your muscles work properly.
Nutrients that are important for muscle regeneration include the aforementioned carbohydrates, as well as proteins. The body breaks down proteins into amino acids, which serve as the building blocks of muscle fibers. Without proteins, tense muscles cannot recover, or the body consumes amino acids from other sources, which should not be allowed.
Vitamins and minerals are also important substances. On the one hand, they help to get the benefits of proteins more efficiently, on the other hand, they secrete necessary hormones for regeneration.
During sleep, the body secretes growth hormones, which help muscles grow and promote fat burning. At night, some functions are not active, so the body has enough time to repair damaged tissues.
This is why sleep time also plays an important role in the regeneration process. If you are one of those people who think that they only need 5 hours of sleep, remember that your body suffers from this. He does not have enough time to recover, which increases the risk of injury. Sufficient sleep and rest time is one of the best ways to accelerate muscle regeneration. Therefore, try to sleep at least 7-8 hours a day.
Ice and cold baths help soothe muscle pain
After training your muscles are damaged, so there is a slight inflammation that causes pain. Ice relieves pain in the affected area, reducing the speed of the nervous reaction. This will slow down the pain signals between the muscles and the brain, so you will hardly feel any pain.
Do not forget about stretching
Regular muscle stretching has many benefits. Stretching can help increase your flexibility, which is an important factor in fitness and improves posture. Also, regular and prolonged stretching of the muscles reduces stress and eliminates pain.
Stretching is a great way to relieve muscle tension and prevent pain after a workout. Stretching or yoga exercises are some of the best activities you can do to help restore muscle and prevent future injuries. Stretching can be especially useful for you on non-workout days. Over time, you will feel a positive effect in the form of a decrease in strength.