Regeneration after training is one of the most important elements of any plan, both the one aimed at improving the condition and the one that assumes sculpting the figure. This process should be paid attention to not only by professional athletes, but also fitness enthusiasts who want to lead a healthy lifestyle and avoid injuries. What affects recovery after exercise? How to speed it up? We describe the most important issues.
MUSCLE REGENERATION AFTER TRAINING – WHY IS IT WORTH TAKING CARE OF THEM?
Many biochemical processes take place in the human body after physical activity. Some of them are felt, others completely beyond our perception. There may be slight muscle pain, inflammation arises, the amount of creatine kinase in the blood increases (an enzyme that is formed as a result of exercise and is one of the most popular markers of fatigue) and hormonal changes take place, e.g. testosterone drops and cortisol increases. Post-workout regeneration consists in rebuilding muscles and other tissues in which microdamages have arisen as a result of exercise.
Appropriate treatments and healthy habits allow you to alleviate or completely eliminate these processes, thanks to which the body is better prepared for the next training unit. Regeneration after strength training is closely related to the effect of super-compensation or adaptation of the body to new training requirements. Improper rest can slow down or stop training effectiveness altogether. Disturbed regeneration process also increases the risk of injury. A person who is not fully recovered often ignores disturbing symptoms, which can translate into a longer break from any physical activity caused by the injury.
HOW TO QUICKLY AND EFFECTIVELY REGENERATE MUSCLES?
Proper planning of training, breaks between individual units and the implementation of appropriate habits in your lifestyle plays a key role in the context of post-workout regeneration. Most often, it is worth introducing changes in several areas, including: exercise, diet, sleep quality and treatments in the area of biological regeneration.
Well-planned training is crucial. By training too often, for a long time, and / or hard, you will not increase your performance and see the desired effects of the training. Even the best diet or advanced supplementation will not help in the event of fatigue. Sooner or later your body will feel many negative effects of overtraining, so take care of adequate rest. Recovery after strength training should take a minimum of 24 hours. If you want to visit the gym as often as possible, don’t work out just one muscle group constantly – alternate your upper and lower body. Similar breaks should include, for example, recovery after running training. If you do not know how to properly plan your activity, use the services of a personal trainer. At MIND YOUR BODY you will find the best specialists who will prepare a plan ideally suited to your abilities, requirements and goals.
POST-WORKOUT REGENERATION – SLEEP AND DIET
Another very important aspect is the proper supply of calories, including the proper selection of the amount of proteins, carbohydrates and good fats. Diet has a direct effect on recovery. By composing meals from healthy products that contain a large amount of vitamins and minerals, you provide the body with ingredients for quick and effective regeneration after training. You also need to remember to hydrate properly each day, especially during and after physical activity. Establishing a good diet for people who do not specialize in this topic can be quite a challenge. At MIND YOUR BODY, we will also provide you with dietary care. We will suggest what and how to make the effects of each activity extremely durable.
Sleep is also a very important factor that has a huge impact on the body’s renewal process. Providing the right amount and quality of rest is an inseparable element of effectively building form, losing unnecessary kilograms and increasing the body’s efficiency. The most optimal solution is to go to bed at regular times for 7-9 hours. You can improve the quality of sleep by taking care of the right temperature, darkening and humidity in the bedroom and limiting staring at the computer or phone screen just before going to bed.
WHAT’S FOR MUSCLE REGENERATION? TREATMENTS AND MASSAGES
According to the latest research, regeneration after training is most effectively accelerated by two treatments in the area of biological regeneration. The first is the massage of specific parts of the body, the second – a cold bath or shower, i.e. cooling down the body after exercise. A massage by a competent person accelerates the flow of body fluids through all tissues. Appropriate massage techniques effectively reduce inflammation, thanks to which, for example, regeneration after the gym is much more effective. Cooling has a similar effect. Thanks to the contraction of blood vessels