Few people attach importance to what needs to be done after the workout is over. People think that if they exercise and eat right, there is nothing else that could bring them more impressive results. Indeed, if we want to get in good physical shape, what is the first thing that comes to mind? That's right, exercise and diet. But is there anything else you don't do. But it is precisely this that prevents you from reaching ultimate goal. In this article, we will talk about how to recover from hard workouts.
Just understand one thing:
it is your actions after a workout that determine how well you recover so that you can continue your fitness activities the next day.
If you do not take any action, then the result is the same: injuries, severe muscle pain, lack of energy and, as a result, motivation.
But the more fully you recover, the better will be your next workout, and the longer you can continue your sports activities. This will bring results in the future, believe me.
If you want to avoid stagnation and regression, then you should try to observe certain conditions for recovery. Here are a few useful advice that will help you with this:
Dream
First of all, it is a dream. Your muscles grow fastest when you sleep. So if you only sleep 5 or 6 hours a night, your muscles can't recover and certainly won't grow.
At least you should sleep at night for 7 hours. Ideally, 8 hours.
If you have trouble falling asleep at night, try taking a warm, relaxing shower and taking a walk before bed.
There are also herbal helpers: chamomile and valerian, but you should not take them more than 2-3 times a week. Again, there are also . The choice, as they say, is yours.
Food
It is also an essential element in recovery. Of course, you must restore the nutrients and calories that you lost during your workout. It is good to replenish the supply of proteins and carbohydrates after classes. As for the number of meals during the day, you should eat up to 6 times a day.
Such fractional nutrition stimulates metabolism. Its speed also depends on the time of day. In the morning, from 6 to 12 o'clock, the metabolism is maximum.
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Which burns fat faster: running or lifting? Many people think that lifting weights works much more efficiently than aerobics. Is it true? Let's find out a little lower.
Coming to the gym, newcomers, due to their inexperience, make many mistakes. Of course, there is a fitness instructor in the gym who will show a series of exercises and correct the errors that have appeared. However, we will tell you in this article what exercises you need to do, how many approaches.
If you follow all the diets and diets correctly, you still will not be able to achieve an increase muscle mass. In order to achieve a certain result, there are only two options: go to a sports club or work out at home. Of course, a fitness instructor will select the necessary set of exercises and tell you about the diet. However, in this article we will offer you a way to build mass based on several exercises.
Muscle Recovery - this is actual topic for any sport, because, other things being equal, the more often and more intensively an athlete trains, the faster he progresses, and in order to train more, more often and more powerfully, it is not -ho-di-mo recover-hundred-but-twist after training. Co-from-vest-ven-but, absolutely any sports-shifter is looking for ways to speed up the process of restoring. Is it possible? Yes it is possible! Moreover, it needs to be done. This topic is especially relevant in speed-growth-but-strength sports, since technical skill in this case plays a lesser role than in game disciplines or martial arts. In this regard, it’s not-about-ho-di-mo-rob-but to understand the basic principles of restoring-new-le-niya and auxiliary ways of its us-ko-re-niya.
First, it should be understood that different systems organisms have different terms and after-le-do-va-tel-ness of re-stand-nov-le-niya. That is why the regeneration of muscle tissue never starts until the moment of complete restoration of energy systems. In this regard, in the process of training, some systems are constantly not-up to-restoring-a-hundred-nav-whether-wa-yut-sya, which, in the end, can lead to « plateau » , so it is necessary to go-do-vom tre-no-ro-voch-nom plan take this into account and, in accordance with this, draw up macro-cycles. Secondly, you should understand that there are basic things, and there are secondary things. The basic conditions for resurrection include nutrition and sleep, and everything else is secondary. And if you don’t follow the basic conditions for restoring after a tre-ni-ditch, then no secondary ma-ni-pu -la-tion will not be able to replace this!
Basic Recovery Factors
Food: the most fundamental recovery factor, since with a lack of one or another macro or micro nutrient, the regeneration of organic tissues and energy systems will be significantly slowed down. Many people think that the most important food nut-ri-en-tom is protein, because all the magazines scream about how important protein . But the magazines are screaming about it only because the protein costs much more gay no-ra , but, in fact, the principal-qi-pi-al-noe value is precisely the corner-le-water. And precisely because of this, all the si-lo-vi-ki, for whom the presence of the press does not play a significant role, allow themselves to have “excess weight”. So that, remember , the more ka-lo-riy-ness of pi-ta-niya, the faster you recover! On the other hand, without measure, but corrode, in order to “dry” all this later, losing the accumulated results, it’s also senseless, but, in this way it is recommended to count calories and eat according to circadian rhythms. You can read more about this here: men's diet ; bio-lo-gi-ches-kie rhythm-we .
Dream: the same fundamental factor in muscle recovery as nutrition, since it is impossible to compensate for its lack of current. It is necessary to sleep at night, in the dark time of the day, because at this time you-ra-ba-you-va-et-sya is more than all-me-la-to-no-na, pain- More than when a person sleeps from 10 pm to 6 am, this allows you to achieve the greatest production of growth hormone. You should sleep at least 8 hours a day, and you should sleep at least 10: 8 hours at night and 2 hours during the day. It is clear that not everyone can afford such a schedule, but you need to strive for the ideal! Especially ben-but important is sleep at the time of hu-de-nia, since the utilization of subcutaneous fat in-ten-siv-nothing goes on just in a dream, in connection with which , it can be argued that the more you sleep, the faster hu-de-e-those.
Recovery training methods
Split: we are talking it's not about organizing a training schedule by muscle group, it's about dis-membering tre-ni-ro-wok. The shorter the workout, the faster you can recover after it. And it’s not about the fact that the author needs a “boat”, like ma-te-ro-mu “ka-pi-ta-nu”. The point is that the total time required for muscle recovery between three training sessions will be shorter than the time that will not be -di-mo for restoring-new-le-tion, in the event that you put the volume of three tre-ni-ro-wok in one well. For example, if you do 6 exercises of 5 sets for 5 reps for a tre-ni-ditch, then you need to-to-beat-sya to restore new-le-tion time equal to n. If you are half-no-those 2 exercises in the morning, go home, sleep, then in the afternoon go back to the gym and you-half-none-those 2 more exercises, then rest again and already in the evening you-half-none-those 2 more exercises, then it’s time for a complete recovery-new-le- niya will be equal to n-1. At the same time, the intensity of more short workouts will increase. Therefore, if you are tre-ni-rue-tes 3 times a week, it is better to break the same volume into 6 times.
Warm-up and cool-down: two very important factors in muscle recovery, since both help prevent injury, and also allow you to quickly restore energy after training. And you remember that the muscles begin to re-stand-nav-li-va-sya only after the energy-ge-ti-ka was restored! Sa-mo so-fight, to the post-le-tre-ni-ro-voch-no-mu re-sto-new-le-niyu warm-up it has nothing to do with it, it is more needed for preventing injuries, but for this it is necessary for a min. What's for-min-ka? Za-min-ka pos-vo-la-et to speed up the process of removing lactate from the muscles, and this is the first thing that can not be done in order to start re-ge-not-ra-tion energy-ge-ti-ki.
Toning workouts: Another great training way to speed up recovery, the essence of which is to conduct light workouts. You can run in the morning, or “pro-ka-chi-va-sya” with light dumbbells, dispersing the blood, in general, doing something that allows you to achieve pumping. What for? Then, that, together with the blood, hormones and nutrients are put into the muscles, so the body is faster you-we-va-et from them, the products are dis-pa-da and in-lu-cha-et to-half-no-tel-nye re-sur-sy for their restoration.
Stretching: this method largely repeats the previous one, but it should be distinguished from del-but due to the fact that toning workouts and stretching can be done in parallel. Exercises for stretching you can see. This method of re-ko-men-du-em should be used not only as a way to accelerate the recovery of muscles after training, but also as a way to improve speed power ha-rak-te-rice-tic. Stretching helps to avoid injuries, improves muscle feeling, promotes the development of technical masters and, in general, is important aspect of training.
Procedures to speed up recovery
Massage: a more effective procedure when it comes to restoring muscles, but more costly in terms of time and finances. If you are a completely poor student, then you can ma-sa-zhi-ro-vat yourself, but sa-mo-mu, although this sounds ambiguous. Sa-mo-mas-soot a completely effective procedure, and it is re-com-men-du-et-xia to perform even in the event that you can call yourself a massage therapist. If you are a crazy fan and you have a friend who is the same crazy fan as you are, then you can learn the procedure dispute-tiv-no-go mas-sa-zha and don’t spend on pro-fessio-nal-no-go mas-sa-zhis-ta.
Preparations to speed up recovery
Steroids: the most effective of the additional muscle recovery methods, which is why d-oping is so popular in professional sports. Without observing the basic factors, ste-roi-dy, of course, will not work. But, if the athlete correctly tre-ni-ru-et-sya, eats and sleeps dos-ta-precisely, then in the case of using steroids, his progress will be faster at times. It can be said that all other ways of accelerating the recovery, in comparison with the ste-roi-da-mi, are nothing! Does this mean that we are re-ko-men-du-e-e-using steroids? By no means! Steroids are harmful
, and the harm that they inflict is not co-pos-ta-wim with the benefit that they can bring to the lover. As for the pro-professional sports shifts, then they do-ping, unfortunately, to take ku "natural" "chemist" is not a rival. And, nevertheless, the use of do-ping in a pro-professional dispute is pro-ti-in-re-cheat sports ethics!
Sports pit: the main sports nutrition products that can accelerate the process of recovery after a workout should include isotonics , creatine and ami-but-sour-lo-you. All these preparations accelerate the process of resynthesis of energy systems, and you remember that restoration muscle structures it begins only after the moment when the energy was re-established. Isotonics should be drunk during training, ami-no-sour-lo-you before and immediately after, and creatine should be taken at off-tri-no-ro-night time, since this supplement ka ob-la-yes-et effect on-cop-le-niya. All other products of sports pi-ta-niya are la-yut-sya or ma-lo-ef-fek-tiv-ny-mi in the sense of us-ko-re-niya of re-stand-new-le-niya, or pre-naz-na-che-us for solving other tasks.
Conclusion: the most important thing for quick recovery after tre-ni-ditch-ki, it’s right to eat and sleep. Frequent and short tre-no-ditches, light tre-no-ro-voch-ny sessions, a hitch at the end can help you recover faster developing tre-ni-dov-ki, stretching, massage, hardening and special preparations, pre-appointed for re-sin-te- for energy-ge-ti-ches-kih systems.
Overtraining and Recovery
Intensity is a measure of how hard you force your muscles to work. The more work you do in a given period of time, the more intensely you train. However, the harder you work, the more recovery period required by your body for rest and growth.
Overtraining occurs when you training your muscles too intensely, preventing them from fully recovering. Sometimes you can hear from athletes that they "tear" the muscles, and then let them recover. But such an approach is not entirely justified from a physiological point of view. During hard training, minor tissue damage can occur, and this is what explains the residual muscle pain. However, pain is only side effect, indicating that the muscles need time to recover from the transferred loads.
tense muscle contractions accompanied by a number of complex biochemical processes. The process of using energy in working muscles leads to the accumulation of toxic by-products of breakdown, such as lactic acid. The fuel for energy release is glycogen stored in the muscles.
The body needs time to restore the chemical balance of muscle cells, remove residual breakdown products and replenish depleted glycogen stores. But there is another, even more important factor: time is needed for cells to adapt to the stimulus of exercise and grow. So if you overload your muscles by forcing them to work too hard and without enough rest from your previous workout, you won't give them a chance to grow and your progress will slow down.
- Different muscles recover at different rates after exercise.. Biceps, for example, do it faster than others.
- The muscles of the lower back are the slowest to recover. It takes about a hundred hours for them to fully rest after a hard workout.
- However, in most cases, forty-eight hours of rest is enough for any part of the body, which means that there should be a break of at least two days between workouts of the same muscles.
athletic exercises(except for very special exercises with limited range of motion) should be performed in such a way that each muscle moves with maximum amplitude. Any part of the body must be fully extended, and then bent until the muscles are fully contracted. This is the only way to act on the entire muscle as a whole and on individual muscle fibers.
Overtraining SyndromeFitness is a medicine that heals not only the body, but also the spirit. However, like any medicine, when the dose is exceeded, it turns into poison. Excessive physical activity has a devastating effect. First, training begins to lose effectiveness, then more and more time is required to restore the body, and, finally, health problems begin.
The opinion that overtraining threatens only professional athletes is fundamentally wrong. Just the same, they are engaged in close attention professional trainers and their load dosing is correctly distributed. Unlike those who are in an ardent desire to fold 5-10 extra pounds does not notice the approaching disaster. And you just need to learn to listen to your body. Perhaps the reluctance to run or another approach to the exercise indicates not laziness, but fatigue. Undoubtedly, improving the figure is impossible without increasing the intensity of training, but working to wear out is a detriment to yourself.
Time - necessary condition on the way to beautiful body. After a few months of training, the first visible results will come. But only after 2.5 - 3 years you can come to a perfect body. You can't speed up the process of burning fat or building muscle, so patience is the best thing that can come in handy in this case.
Self-diagnostic.
The initial diagnosis can be carried out independently. To do this, in the morning, at rest, after a natural awakening and before the first cup of coffee you drink, you need to measure your pulse. For women normal frequency heart rate varies from 68 to 72 beats per minute. A slow or rapid pulse should be a signal for concern.
Symptoms of overtraining at the very beginning are subtle. It may take several months before the feeling comes that something is wrong with the body. Decreased effectiveness of training, emotional depression, unimportant physical state, sleep disturbance is often attributed to the stresses that occur at work or at home. It is possible that this is the case, but do not ignore the duration discomfort. If the unpleasant situation is left far behind, and the symptoms do not go away, then it can still be overtraining syndrome. So listen to yourself and answer next questions:
Are you having trouble waking up in the morning?
Do you sleep 12-14 hours a day, but still constantly want to sleep?
Do you suddenly develop insomnia?
Do you wake up before dawn and try to fall asleep again to no avail?
After sleep, do you feel tired and weak, although you went to bed on time and slept enough?Even one positive answer indicates a violation of the usual sleep pattern.
Are you unable to deal with your sudden irritability?
Do you have regular bouts of anger?
Have you become constantly nervous?
You constantly Bad mood in recent times?
Did you cry often?Even one positive answer indicates the presence of psycho-emotional disorders.
Is it difficult for you to master the usual training program?
Does it seem to you that the usual weighting agents have begun to weigh more?
Are you taking longer to recover from workouts?
After training, you began to experience muscle pain and aching jointsPositive answers to the questions of this group indicate a decrease in the return on training.
Do you get sick with colds more often, like acute respiratory infections or herpes?
Is recovery taking longer than before?Positive answers to the questions of this group indicate a decrease in immunity.
If you see symptoms from each group at the same time, then measures should be taken immediately, otherwise everything will become much more serious. Unrestrained training combined with a constant diet can lead to hormonal imbalance. And this: skin problems, failures menstrual cycle, bone thinning.
Prevention can be a normal calorie diet, the consumption of a sufficient amount of vegetables and fruits, the intake of complex vitamins and minerals.
Causal relationship.
What can cause overtraining? In short: violence against own body. In more detail, there are a number of reasons:
Reason one- Excessive physical activity. Physical activity is stressful for the body, but there is nothing wrong with it. It is impossible to change yourself for the better if you do not shake up the muscles or the cardiovascular system. But any stress beyond measure destroys the psyche and worsens the physical condition. Stress accumulates if you constantly exhaust the body with training, without giving it enough time to rest.
Reason two- poor nutrition. The most important determinant of overtraining syndrome is a calorie deficit. In order to recover from stress, muscles need amino acids, sugar, vitamins, etc. By depriving yourself of most of the calories for the sake of losing weight, you are depriving yourself of nutrients, which in turn significantly reduces the body's ability to recover from training. For the body, this is a double whammy.
Reason three- Achievement Syndrome. The excellent student syndrome is the desire to do everything better than others, to do absolutely everything with five plus, spending a minimum of time on what other people spend many years on. "Excellent students" put their desire to be better than others above all else. They spoil their own health with this approach.
And finally, the overtraining syndrome can strike those who forget that fitness is a science, neglecting the rules of which can lead to disastrous results.
Basic methods of treatment and prevention.
Overtraining syndrome, fortunately, is easily treatable and you don’t have to give up fitness forever.
First, you need to give your body a break: cancel standard workouts for several weeks and replace them with walking, yoga or stretching.
Secondly, it is necessary to reconsider the principles of nutrition: the calorie content of the diet should be brought to normal, the consumption of vegetables and fruits should be increased to 5-8 servings per day, you can additionally take a complex of vitamins and minerals. Useful and products containing a large number of vitamin C. A balanced diet will immediately show its positive impact.
However, it is still not worth bringing to the overtraining syndrome. It is not difficult to follow basic preventive measures.
Of the total caloric content of the diet, 50% should come from carbohydrates, 35% from proteins and 15% from fats.
- Don't get hung up on the same program after all, the same exercises affect only a few muscles, which leads to stress. Avoid monotony: practice on fresh air, play tennis, practice extreme hobbies such as rock climbing.
- keep a workout diary, where you will write down all your approaches and repetitions, the order of exercises and the reaction of your body to them. This will help to determine in time not only delays in growth dynamics, but also overtraining syndrome.
- do not hurry . Remember the 10% rule, according to which the increase in load should not exceed 10% per week. For example, when running a 5 km weekly increase should not exceed 500 m.
- drink more water, because even the slightest drop in the level of hydration has a very significant effect on general condition organism. If training takes more than 60 minutes - you can drink sports drinks, if less - plain still water or diluted fruit juice.
- don't starve! A hungry body cannot be healthy. In addition, nutrition should be balanced and contain proteins, fats and carbohydrates in appropriate proportions.
Recovery timeRecovery time
Since muscles are able to recover faster from non-traumatic workouts than from traumatic ones, the recovery time should also be different. Therefore, you should give your muscles more rest after a traumatic workout.
In most gyms, bodybuilders train, for example, the chest on Monday, no matter what. Whether she recovered from the last workout or not, if today is Monday, then this is chest training day. This is mistake. The recovery time of each muscle should be determined by how quickly it recovers. As I noted, if you do not allow the anabolic response to training to fully take place before the next workout, you will lose all the positive effects of training on protein metabolism and, as a result, get, on the contrary, the negative - increased catabolism.
Your recovery options are limited.
To make matters worse, the human body's regenerative capacity is limited. Imagine that they are measured in dollars. Let's say you have ten dollars a week in your recovery fund. Non-traumatic arm training costs one dollar, and traumatic training costs two. Non-traumatic leg training costs two dollars, traumatic - four. Non-traumatic chest, back, and shoulder workouts cost one dollar each, and traumatic workouts cost three. If you train each body part in a traumatic style for a week, you need about 15 dollars, i.e. much more than your budget ($10) allows. However, by alternating traumatic and non-traumatic training, you can reduce the cost of recovery. Doing a non-traumatic leg workout instead of a traumatic leg workout will save you two dollars. By doing the same with the muscles of the chest and arms, you will save another three dollars. Reducing the amount of injury to your muscles in a week will allow you to recover more easily. Therefore, if you want to increase the frequency of training any part of the body, you should either reduce the amount of injury from training other parts of the body, or train them less frequently.
Imagine that your arms are lagging behind in development, and you want to tighten them up by increasing the amount of load. If you only worked them, you could do it with trauma training five days a week. (Please don't try this, I'm just giving a theoretical example.) If you alternated between two traumatic workouts and two non-traumatic workouts, you could train your arms every day. What if you want to have big legs? To include one traumatic workout for them in the program, you have to sacrifice two traumatic arm workouts. Every time you increase the frequency or intensity of training, you slow down the recovery of other parts of the body. While it's true that a lagging muscle group needs to be trained more frequently to pull it up, many bodybuilders fail if they don't realize that something has to be sacrificed to get that extra work done.Even most symmetrically developed bodybuilders have muscle groups that respond better to training. The lag in the development of some parts of the body is due to not very effective protein metabolism in them. In such muscles, training causes a relatively low anabolic drive and at the same time a rather strong catabolic response. The only way to remedy the situation is to increase anabolism in them, while simultaneously lowering the level of catabolism. For most people, this doesn't work very well. Ask the last two Mr. Olympias why they couldn't get their biceps up to the level of the rest of the muscle groups. Only a radical approach can reduce the imbalance.
How can you speed up muscle recovery?
Training can be an effective way to kick-start muscle growth if you give them enough time to rest. The more traumatic the workout, the more time it takes. Strong parts of the body usually recover faster than weak parts that seem to take forever. Such a difference has important consequences for bodybuilders. This means that you have to tailor your recovery time to each muscle group. Obviously, you should not load a muscle that has not yet fully recovered, otherwise local overtraining will occur. Such a simple statement completely contradicts what we see in most rooms. Many bodybuilders go from three to seven days between workouts of the same muscles. This interval is set in advance and is the same for all muscle groups. Once they decide to work out the muscle once every three days, then they will have two workouts per week, and individual recovery time is not taken into account. The fact is that lagging parts of the body need more time to rest than strong ones. As noted in the previous parts of this article, the degree of injury caused by training is also an important factor to take into account when you determine the amount of time you need to rest.
The main problem with conventional training schedules is that you load the strong parts of the body more than the weak ones, resulting in an unbalanced development. The imbalance is further exacerbated when you reload a muscle that has not yet fully recovered. This prevents the growth of weak muscle groups, leading to their overtraining. By training them less often, you will allow them to recover and grow a little. Of course, it would be even better to train them more often if you could find a way to speed up recovery. A rest day is the best anabolism accelerator The first reaction of muscles to training is very negative - increased catabolism and slowed down anabolism. Your body tries to fight this by increasing anabolism and slowing down catabolism. The best assistant to him in this battle is a day of complete rest, in which you do not give your body any catabolic stress. This greatly reduces the catabolic drive. And since you avoid the slowdown in anabolism caused by training, protein synthesis increases significantly. During rest, anabolism is high and catabolism is low, which creates a very favorable environment for faster recovery and muscle growth. Unfortunately, this metabolic trick cannot be repeated twice. After 24 hours, the anabolic response fades, and the ratio of the levels of synthesis and fiber breakdown again inclines in favor of the latter. This is why irregularly trained people do not grow. The body responds positively to a rest day only if you load its recovery capabilities with regular training.
Overtraining and progress
According to statistics, the main reason that more than half of the clients of fitness clubs stop their classes is the lack of results. And indeed, after a period of quick and rather easy successes, there suddenly comes a moment when the process goes on, but no achievements are observed.
Neither an increase in loads, nor the introduction of additional training into your schedule can affect the situation. In addition, there is a feeling of constant fatigue and apathy. “Apparently, fitness is not for me,” the man thinks disappointedly and sadly leaves the club.
It’s a pity, it was not worth it to capitulate so quickly to the difficulties that arose, especially since they are all temporary. This period of failures and disappointments is just a test of strength, from which each of us can easily emerge victorious. To do this, you just need to know what is happening to us during this period, and respond in a timely manner to the signals that our body sends us. And then the period of physical improvement will last for a very long time, and the process itself will bring only joy and pleasure.Success in improving physical fitness depends on how effectively we can implement the basic principles of fitness - training, nutrition and recovery.
Practice shows that, as a rule, enough attention is paid only to training and nutrition, and the process of rest and recovery is left to chance.
This omission is quite understandable and understandable. In everyday life, the bulk of our time and energy is devoted to work, study, raising children and household chores. What if we add regular workouts in a fitness club to this? But all the main processes in your body occur outside gym. Our muscles are strengthened and grow not during the training itself, when only the adaptation mechanism is turned on, but when we passively rest - we enable the body to direct energy to “repair work” to restore the muscular-ligamentous apparatus and to strengthen its “combat positions”.This also applies to the process of fat burning. the main task training aimed at reducing body weight is to set up the body to receive energy in everyday life from fat and speed up metabolic processes. But in a state of overwork and overtraining, the metabolic rate automatically slows down and the effectiveness of the training inevitably decreases, or even completely reduces to zero.
If, after a high-intensity workout, we continue to actively expend our energy, do not sleep enough, and even stay in a state of constant nervous tension, then we greatly increase the risk of falling into a state of stress. And then you won’t have to talk about any muscle growth - you would save what was. Moreover, long-term under-recovery leads, first of all, to the loss of muscle mass, since it consumes the largest amount of energy and becomes economically unprofitable for the body in the conditions of an energy shortage.
Rules for a good holiday
Our recovery period needs the same careful planning as the training process. There is nothing super complicated in this, especially if you know the basic rules of the recovery strategy, they are also the rules for dealing with overtraining.Rule 1. Get enough sleep!
The textbook eight hours of mandatory sleep is a very conditional figure.
Each of us needs a different amount of sleep, necessary for wellness. So in this matter, focus solely on your individual characteristics and needs.Rule 2
Even if you are a pronounced "night owl", try to fall asleep no later than 24 hours (at least make it a time for passive rest). It is at night that regeneration processes occur most intensively. One sleepless night can set you back far from your fitness goals. If you have difficulty falling asleep, your sleep is restless and interrupted, try to determine the cause of this and, if possible, eliminate it. Do not forget about the methods of auto-training and psycho-emotional relaxation.Rule 3. Recover!
Is your goal to increase muscle mass? Then "heavy" training for the same muscle group should be carried out only if they full recovery, otherwise your training will take place in the mode of catabolism - the destruction of muscle tissue.
The ability to recover for each of us is individual. For someone, two or three days of rest is enough, and for someone, even a week will not be enough. Different muscles also need their own time to recover. And each of us must clearly define this time for ourselves. An indicator of muscle readiness for a new work with weight - if during the working set you feel that you could add one or two more repetitions.Rule 4. Take supplements!
During high-intensity training, take an antioxidant complex and / or adaptogens.
Antioxidants (vitamins A, E, and C, acting synergistically in a complex) promote tissue regeneration and protect against the damaging effects of free radicals, the number of which increases sharply during periods of high physical activity.
Adaptogens are natural preparations that increase the body's resistance to adverse effects. external environment- for example, eleutherococcus, rhodiola rosea, leuzea, ginseng. Their positive effect is achieved by optimizing metabolic processes, and not by sharp stimulation. nervous system(as, for example, when taking caffeine-containing drugs).Rule 5. Break up workouts!
It has been proven that a cyclic training regimen is the best prevention of stagnation in the results of training. This mode will help you maintain high level intrinsic motivation.Break the training process into cycles, between which there must be several days of rest from training. The duration of the training period depends on its intensity and varies from one and a half to three months.
Rule 6. Do not overwork!
If you, overcoming yourself, train in a state of general physical overwork, you thereby increase the risk of injury (both during training and outside the gym), since the muscles that have not recovered for new work transfer part of their work to the ligaments and joints. Overwork also threatens the development of overtraining syndrome, which is characterized by a feeling of depression, apathy, a sharp decrease in immunity and muscle weakness. This syndrome can last for quite for a long time.How to determine in time that you are living at the limit of life's possibilities?
The appearance of the following signs should be for you at least a reason to reduce the intensity of training, and as a maximum - to introduce a break in your training process for a week or two:
- Lately you have to force yourself to go to the gym.
-Even after a sufficient period of sleep in the morning you feel lethargic and overwhelmed.
- Post-workout muscle soreness lasts longer than usual.
-There are pains in the joints.
- You have difficulty falling asleep even after a busy day.
-Your appetite is out of control. You either start to eat too much (moreover, leaning on foods that are forbidden by your diet), or, on the contrary, too little, with difficulty forcing yourself to swallow something.
- Concentration of attention sharply falls, irritability and aggressiveness are shown in behavior.
-You become too susceptible to fluctuations atmospheric pressure react to changes in the weather.
- During training, an increased heartbeat appears, pressure rises more than usual, and these symptoms persist for a long time after training.
-You tend to shorten your training time, feeling that you are struggling to cope with the planned load.And please remember: overcoming yourself at all costs is not always the best way to achieve your goals.
0 6488 1 year ago
Full recovery after training is a factor no less important for achieving the desired result than the training itself. Without understanding the basics of the process, it is impossible to progress. Neither proper nutrition, nor vitamins with sports nutrition, nor even drugs will help. This article is about how to properly recover and steadily increase physical performance.
Theoretical Foundations of Recovery
The human body is a complex self-healing and self-sustaining system. At rest, all subsystems are at the point of equilibrium - the processes proceed in the usual way. specific organism pace. Going beyond the stable state provokes the body to turn to reserves. As a result of active physical activity and recovery, the adaptive capabilities of a person increase.
Serious sports results are unattainable without powerful training. The recovery phase must be adequate to the loads. The body must “understand” that it cannot survive without adapting to new realities. But he also needs the opportunity to find the strength to adapt to stress - an increase in performance occurs during this period. One without the other makes no sense.
If you neglect muscle recovery after training, you can very quickly come to a training plateau (stagnation). Least. In the worst case, the athlete is expected to overtrain. And hence the drop in results and health problems.
There are 4 main recovery phases:
- Fast recovery after training. It starts immediately after the end of the workout and lasts about 30 minutes. At this time, the body is in a "panic" and seeks to make up for losses as quickly as possible. It is very important to restore the balance of nutrients.
- Slow. After achieving metabolic balance, the body begins to heal damaged tissues and cells. In this phase, protein, amino acid and enzyme synthesis is activated, the water and electrolyte balance returns to normal, the digestive system actively absorbs substances that serve building material for muscles.
- Supercompensation. The phase that occurs 2-3 days after heavy loads. The duration of the period is up to 5 days. The over recovery is similar to the slow phase, but the difference lies in the fact that during this time there is an increase physical indicators. The next workout must be done before the body leaves the supercompensation stage, otherwise the training will turn into marking time.
- Delayed. If you skip workouts, you can achieve good recovery, but without increasing athletic performance. This stage takes place if the previous one is delayed.
How long does it take for muscles to recover?
The specified duration of the third phase of recovery after a hard workout is somewhat arbitrary. Training to complete muscle failure may require more time to compensate for the loss. Theorists and practitioners of bodybuilding (for example, M. Mentzer), using the examples of their students, demonstrate the need for a longer rest to achieve serious results.
The ability to recover is individual and, moreover, depends on the presence or absence of pharmaceutical support. Personal parameters can only be found experimentally.
The table shows the average muscle recovery time after a workout.
Recovery rates
It's not just muscles that recover. It is important to know about the indicators of recovery of the body after training in general and the time required to bring biochemical processes back to normal.
Recovery rates:
- increase in results - only with the complete completion of the recovery processes;
- well-being - with a lack of recovery, the athlete may feel unwell, the desire to train may disappear, there is a decline in volitional indicators;
- sleep - recovering correctly, the athlete has the right to count on a healthy and productive sleep; otherwise it's ok constant feeling drowsiness (especially in the morning) and trouble falling asleep;
- pulse - normal - 75 beats / min a couple of hours after training; with a higher heart rate, you need to think either about the presence of overtraining, or about deeper problems (for example, with the heart).
The following table shows the time it takes the body to complete the recovery biochemical processes after active physical activity.
Recovery techniques after fatigue
You can recover in different ways. Better - in a complex, using various techniques. The greater the load on the body and the factors that negatively affect the ability to recover, the more attention should be paid to rehabilitation aspects. Approximately half of sports success depends on how competent recovery after training is. If the results are not encouraging, you need to look for the cause not only in the imperfection of the training approach, but also in problems regarding the opposite phase. Further - how to reduce the time of rehabilitation and increase athletic performance.
Active Recovery
Lactic acid will leave the muscles faster if moderate aerobic exercise helps it. A 10-minute run helps to accelerate the removal of decay products - during this time, about 60% of the acid is removed. The next 10 minutes of easy running equals about 25% more lactic acid. Conclusion - after heavy training, aerobic exercise is useful. A 20-minute jog will help to significantly increase the rate of elimination of unwanted substances from the muscles.
Complete rest or passive rest
The fundamental need of the human body and the athlete in particular. Intense training forces athletes to sleep at least 8-10 hours a day. This time includes 1-2 short phases of daytime sleep. By stealing sleep from himself, the athlete deprives himself of the hope of revealing his physical potential.
Quality is just as important as quantity. Certain aspects must be followed, including:
- Regime compliance. You need to get up and go to bed at the same time.
- Sleep continuity. You can’t sleep in fits and starts - 3 “approaches” of 3 hours are by no means equal to 9 hours of uninterrupted sleep.
- Maintain a small interval between training and sleep. The body needs at least 30-40 minutes to prepare for sleep.
- Comfort. The process should not cause inconvenience even at a subconscious level. It is recommended to sleep on an orthopedic bed in a room with optimal temperature and other conditions.
Massage
(and one of its options - recovery) - a prerequisite for the training of professional athletes. The effect of working with soft tissues is achieved through mechanical and sensory stimulation.
The mechanical effect is expressed in:
- reduced swelling of muscle tissue;
- relief of muscle fatigue;
- improvement of lymph and blood circulation;
- withdrawal muscle spasms;
- saturation of tissues with oxygen;
- accelerate the elimination of metabolic products from tissues.
The sensory effect is relatively unexplored. "Massage" recovery after strength training helps reduce pain. This is achieved through a gradual increase in sensory input to the CNS. In order to achieve a similar result, massage the damaged (actively participating in the training process) muscle groups you need to slowly and gently.
Light stimulation of the skin promotes short-term capillary expansion. More intense exposure leads to a lasting effect.
Restorative massage is performed 10-15 minutes after the end of the workout. This is one of the differences between this type of mechanical tissue stimulation and others. The interval can be increased, but it is not recommended to tighten it too much.
Average duration session - 15-20 min. An hour after the procedure, it is desirable to repeat it, but in a truncated form - no more than 5 minutes. First of all, the “working” muscles are massaged. If training involves a load on the whole body, all muscle groups are “processed”. But a little more attention large muscles requiring more recovery time.
Heat and cold therapy
The massage is perfectly complemented by thermotherapy – sauna with a bath, steam baths, hot wrap. Thermal procedures well prepare the body for mechanical stimulation.
If a bath with a sauna is not always available, then it is not necessary to deprive yourself of a wrap. Although the procedure has a beneficial effect primarily on the skin, there is also a considerable overall effect. If you act on the body for 20-30 minutes, the blood will begin to circulate in the muscles much more actively. But sometimes the heating of the skin is excessive, while the useful heat does not have time to reach the soft tissues. Therefore, wrapping is best viewed as a means to relax athletes and quickly increase body surface temperature.
How to speed up recovery after a workout? Low temperature useful too. Cold therapy helps to reduce muscle swelling and has an overall positive physical effect. Therapy may include:
- cold wrap - 10-15 minutes;
- ice baths - 5-10 minutes;
- rubbing the muscles with ice.
The most powerful effect of ice is achieved during the procedure performed immediately after the end of the workout.
Diet and nutritional supplements
Nutrition is the most important factor that determines the adaptive capacity of the body. It is important to understand how and what to take for post-workout recovery. General rule nutrition implies that the intake of nutrients should approximately equal their consumption. When mass gaining, they proceed from a larger “income”, during a fat race, from greater energy losses.
Diet is extremely important. In addition to the main building blocks - proteins, the body is in dire need of carbohydrates. If the intake of the latter is not enough, recovery is much slower.
Great importance There is also a frequency of meals. The classic three meals a day scheme is less effective than the model, which implies a more fractional diet. Meals should be at least four times a day. Recommended ratio of meals (% of daily ration):
- breakfast - 20-25;
- second breakfast - 15-20;
- lunch - 30-35;
- dinner - 20-25.
At the same time, the interval between approaches to the table is a maximum of 4 hours, and between extreme methods - no more than 12 hours. Just before training, do not fill your stomach. After training, it is advisable to refrain from poorly digested food - at this time gastric juice insufficient for its effective splitting.
Balanced nutrition for athletes who regularly train intensively, it is not enough. Vitamins cannot be ignored mineral supplements. In most cases, we can talk about the lack of everything vitamin complex. The only exception is vitamin A, which can be fully obtained from ordinary food.
The amount of supplementation depends on the training phase. Stages of lower intensity are not as demanding on the intake of minerals and vitamins as periods of powerful preparation for competitions.
Be sure to satisfy the body's need for fluid. During training, athletes need to compensate for the lack of water by drinking the latter in small sips. It must be remembered that drinking after a workout for recovery - a lot and often - is no less important than following a proper diet.
Psychological recovery
The intensity of training is determined by both physical and psychological well-being. Overtraining inevitably leads to a drop in motivation. And this is necessarily followed by problems with strong-willed qualities. The brain loses the ability to concentrate - the body receives less load.
But it is not enough to rest as much as you need. Problems outside of sports affect the body in a similar way. Therefore, it is extremely important to learn to resist emotional discomfort. The first assistant in this is regular relaxation. Meditation and physical relaxation will help to adequately respond to circumstances and avoid negative psychological outbursts.
How to understand that the muscles have recovered?
The absence of muscle pain, high motivation, a surge of strength are signs that it's time to go back to the gym. But it is not always possible to believe the obvious "signs". The most important feature is a combination of these factors with regular progress. The absence of the latter may also indicate an illiterate approach to training. But if you know that everything is in order with the training scheme, and there is no end to stagnation, you need to think hard.
Training requires constant introspection. This is the only way to get a relatively complete picture of the training and individual characteristics.
With muscle atrophy, their tissues are weakened and reduced in volume. Muscle atrophy can occur as a result of inactivity, malnutrition, illness or injury. In most cases, atrophied muscles can be strengthened through special exercises, diet, and lifestyle changes.
Steps
Part 1
What is muscle atrophy- Dysfunctional muscle atrophy can develop as a result of extremely poor nutrition. For example, muscle tissue can atrophy and disappear in prisoners of war and people suffering from eating disorders such as anorexia.
- This type of muscle atrophy can also be observed in people who have a sedentary job, as well as in those who are physically inactive.
- Severe injuries, such as damage to the spine or brain, can leave a person bedridden and result in muscle atrophy. Even less severe injuries, such as a broken bone or torn ligament, can limit mobility and also cause dysfunctional muscle atrophy.
- Diseases that limit a person's ability to exercise and be active include rheumatoid arthritis, which causes inflammation of the joints, and osteoarthritis, which leads to weakening of the bones. With these diseases, movements are often accompanied by a feeling of discomfort, pain, or even become impossible, which leads to muscle atrophy.
- In many cases, dysfunctional muscle atrophy can be reversed by strengthening and building muscle by increasing physical activity.
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Learn about the causes of neurogenic atrophy. Neurogenic muscular atrophy occurs as a result of disease or damage to the nerves in the muscles. Although this type of atrophy is less common than dysfunctional atrophy, it is more difficult to treat because in many cases it cannot be eliminated simply by increasing the load on the muscles. The following diseases often lead to neurogenic atrophy:
Recognize the symptoms of muscle atrophy. It is important to identify the symptoms of muscle atrophy as early as possible in order to immediately begin to eliminate it. The main symptoms include the following:
- Muscle weakness, reduction in their volume.
- The skin surrounding the affected muscles appears flabby and drooping.
- Performing actions such as lifting various items, movement of the atrophied area and physical exercise is associated with difficulties, although there were no problems with this before.
- Pain in the affected area.
- Back pain and difficulty walking.
- Feeling of stiffness and heaviness in the damaged area.
- It can be difficult for a person without medical education to determine the symptoms of neurogenic atrophy. To the most obvious symptoms This type of atrophy includes stoop, stiffness of the spine, and limited mobility of the neck.
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If you think you have muscle atrophy, seek medical attention. If you suspect muscle atrophy, try to consult your doctor without delay. He will be able to identify the causes, make the correct diagnosis and prescribe the appropriate treatment.
Seek help from other professionals. Depending on the cause of your muscle atrophy, your doctor may recommend that you see a physical therapist, dietitian, or personal trainer who can help you improve your condition with specific exercises, diet, and lifestyle changes.
Find a personal trainer or physical therapist. Although you can do some exercises on your own in an attempt to stop muscle wasting, it's best to do it under the guidance of a qualified instructor or trainer to make sure you're doing it right.
- The trainer will start by assessing your physical condition and then teach you special exercises, allowing to strengthen and build up muscles in the atrophied area. He will evaluate the effectiveness of training and, if necessary, correct them.
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Start with small loads, gradually increasing the intensity. Since most people with atrophied muscles start exercise after a long period of low physical activity, you should start with small loads. Remember that your body is not as strong as before atrophy.
Start with aquatic exercise or aquatic rehabilitation. Swimming and water exercises are often recommended for patients recovering from muscle atrophy, as this type of exercise helps reduce muscle pain, quickly tone atrophied muscles, restore muscle memory and relax damaged muscles. Although these exercises are best performed under the guidance of a specialist, below are a few basic steps to start your workout with.
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Walk around the pool. After going into the water about waist-deep, try to walk in it for 10 minutes. This safe exercise helps to develop the muscles of the lower body.
- Over time, increase the duration and depth.
- You can also use an inflatable ring, paddle or water dumbbells for more water resistance. These devices will help you strengthen the muscles of your torso and upper body.
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Perform knee raises in the pool. Rest your back against the wall of the pool, standing on the bottom with both feet. Then lift one leg, bending it at the knee as if you were marching in place. Raising the knee to the level of the pelvis, straighten the leg, stretching it forward.
- Do the exercise 10 times, then repeat it with a change of leg.
- Increase the number of repetitions over time.
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Do push-ups in the water. Standing facing the wall of the pool, place your hands on its edge, holding them shoulder-width apart. Raise yourself on your hands, leaning out of the water about halfway. Hold this position for a few seconds, then lower yourself back into the water.
- For an easier version of this exercise, place your hands on the edge of the pool, spreading them shoulder-width apart. Then, bending your elbows, lean towards the wall of the pool.
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Move on to bodyweight exercises. As you progress, add ground-based bodyweight exercises to your workouts.
- Beginners can start with 8-12 repetitions of the exercises below. These exercises are aimed at developing the main muscle groups.
- To strengthen atrophied muscles, do these exercises three times a week.
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Learn to do squats. To do this, stand up straight with your arms outstretched in front of you. Gently and slowly bend your knees, as if sitting down on an imaginary chair. After holding this position for a few seconds, straighten your legs, returning to the starting position.
- Keep your balance on your heels and make sure your knees don't go forward past your toes.
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Do one leg lunge squats. To do this, stand up straight with your hands on your hips. Pull in your belly.
- Take a wide step forward with your right foot. While doing this, keep your back straight. Raise your heel, resting your toe on the floor.
- Bend both knees at a 90 degree angle at the same time. You can control your posture by watching yourself in the mirror.
- Lower your heel to the floor and straighten up. Return to starting position by pulling right leg back, and repeat the exercise for the left leg.
- Remember to keep your back straight.
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Try lowering to train triceps. Use a stable bench or chair for this. Sit on a bench or chair and lean on the edges with your hands, spreading them shoulder-width apart.
- Stretching your legs out in front of you, slowly slide forward, leaning on your hands. Straighten your arms so that the main load falls on the triceps.
- Gently bend your elbows, keeping your back close to the bench. As you lower yourself, firmly hold onto the edges of the bench with your hands.
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Do basic abdominal exercises. To do this, lie on your back on a mat or rug. Without lifting your feet off the floor, bend your knees.
- In this case, you can cross your arms over your chest, or bring them behind your neck or head. Try to lift your shoulders up by tensing your muscles abdominals.
- Hold this position for a few seconds, then lower yourself back and repeat the exercise.
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Try weight training. Use expanders or strength training equipment for this. These exercises should only be started after you have successfully mastered the bodyweight exercises above. Also try to figure out which weight-bearing exercises help strengthen the muscle group you need.
- The bench press can be done with expanders. Lying on your back on a bench, stretch the expanders in front of you, as if lifting dumbbells up.
- Start with lighter expanders. Feeling that the exercise is given to you quite easily, change the expander to a heavier one. This way you can gradually increase the load.
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Incorporate aerobic exercise into your workouts. Complement the above exercises with aerobic exercises, which also help strengthen atrophied muscles. Try to make regular hiking and other cardio exercises.
- Start with a 10-15 minute daily walk. Gradually increase the speed, bring the duration of the walk to 30 minutes, after which you can move on to daily jogging.
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Don't forget to stretch your muscles. After each session, stretch your muscles to increase their range of motion. Spend 5-10 minutes stretching your muscles after each workout. You can stretch the muscles and separately from training.
- Try to stretch all the major muscle groups, giving each for 15-30 seconds.
- Start by stretching your back and upper body. Then move on to the muscles of the neck, forearms, wrists and triceps. Do not forget about the muscles of the chest, abdomen and buttocks. After that, work on the muscles of the thighs, ankles and feet.
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Learn some special stretches. Below are some stretching exercises individual groups muscles.
- Neck stretch. Tilt your head forward and, stretching your neck, move it to the left, right, back and forward again. Do not roll your head in circles as this is not safe.
- Shoulder stretch. Put left hand on the chest. Grab her forearm with your right hand. Pull it until you feel a stretch in your left shoulder. Push your left hand in the opposite direction, squeezing the muscles of the shoulder. Do the same with the right hand.
- Triceps stretch. Raise right hand. Bending it at the elbow, bring it back, reaching for the area between the shoulder blades. Place your left hand on your right elbow and pull it towards your head.
- Wrist stretch. Stretch your arm forward and slightly pull your palm back, holding it with your other hand. Repeat the same with the palm of the other hand.
- Knee stretch. Sit cross-legged. Stretch one leg in front of you and try to reach the foot, holding it for a few seconds. Return to the starting position and repeat the exercise with the second leg.
- Lumbar stretch. Lie on your back. Bending one leg at the knee, lift it to your chest. Repeat the exercise with the second leg.
- Leg stretch. Lie on your back and stretch both legs up. With your hands on the back of your thighs, pull your legs up to your face.
Learn about what muscle wasting means. Muscular atrophy is a medical term that describes the reduction in muscle volume and their disappearance in a particular area of the body.
Learn more about dysfunctional atrophy (atrophy from inactivity), which is the main cause of muscle wasting. Muscles can atrophy due to the fact that they are not used at all or are used very rarely, as a result of which muscle tissue degrades, contracts and becomes damaged. This usually occurs as a result of injury, sedentary image life or illness that prevents the work of certain muscles.
