Proper recovery after exercising in the gym allows the body to return to its normal physical state. Good rest makes it possible to avoid overwork and achieve high sports results. There are many ways to recover from a workout quickly and effectively.
Sufficient water intake
Normalization of the water balance in the body allows you to quickly recover after training in the gym. Water serves important purposes:
• helps to normalize electrolyte balance;
• necessary for the regulation of body temperature;
• required for muscle protein synthesis;
• Needed to improve digestive processes and absorption of nutrients.
Water is essential to reduce fatigue, one of the signs of dehydration. Non-compliance with the drinking regime causes an increase in pressure and a decrease in blood volume. The heart struggles to pump blood, and with it nutrients and oxygen. In addition to water, isotonic drinks are recommended, which contain vitamins and minerals.
Recovering from the most difficult workouts properly allows good sleep. It must be consistent with the biological cycles associated with the change of night and day. Normal sleep lasts 7-8 hours, it is recommended to fall asleep until 24 hours. Falling asleep later may be accompanied by disturbances in the phases of sleep (slow and fast), and proper rest becomes impossible. During rest, the body gains energy, and recovery processes are launched.
Balanced Diet Your
Body will recover best from workouts with a balanced diet. The main source of energy for humans is glycogen, which comes from carbohydrates. A carbohydrate deficiency slows down the resynthesis of this substance and recuperation.
Muscles and other tissues are built from protein. Its deficiency leads to slower recovery and other problems. You can get protein and carbohydrates from food or in the form of special supplements.
Massages, water treatments
Recovery after a strenuous workout in the gym allows massage, sauna, hot tub and shower. They will also help relieve pain, relax a tense body, and relieve fatigue. Water procedures and massage can be used separately or in combination immediately after training.
Without regular and complete regeneration, you can lose not only excess fat, but also muscle mass. Overload leads to an increased release of stress hormones, which causes weight gain and injury. Compliance with the daily routine, a balanced diet and additional procedures (massage, sauna, hot shower) will help you recover from exercise. Signs of recovery will be manifested in a surge of strength, the absence of pain in the muscles, an increase in motivation for active sports.