Sport plays an important role in every person’s life: it strengthens health, builds character, makes a person strong and hardy, and also hardens the body. Therefore, many people try to find time for sports in order to live a long and healthy life. However, an integral stage after each workout is rest, namely the recovery of the body, which many avoid. After all, it is regeneration that has a positive effect on achieving the desired results. In this article, we will look at the most common ways to restore muscles that everyone can do.
This is one of the most effective methods of relieving tension in the muscles: massage relieves swelling of muscle tissues, and muscle fatigue and removes muscle spasms, improves blood circulation, promotes the oxygen saturation of tissues, and also helps to remove toxins from the body faster. Massage can be combined with a visit to the sauna or used separately. For example, you can use the services of Massage & Spa in Abu Dhabi. There are highly qualified specialists with truly golden hands. Armonia massage center is a better place in Abu Dhabi where you can restore physical strength, find spiritual harmony, and solve cosmetic problems to guarantee excellent results.
As an added bonus, massage helps to lose weight, as the functioning of the lymphatic system improves, due to which the lymph flow normalizes and swelling disappears.
Stretching Before and After Training
It must be performed both before and after training. Initially, stretching will allow you to prepare your muscles and joints before exercises. But after training, lactic acid accumulates in the human body, which forms stagnation in the muscles, so a person feels stiffness after physical exertion. Stretching, that is, flexibility exercises, during which the processes of blood circulation and microcirculation are triggered, will help to get rid of it. Also, thanks to stretching, you restore blood pressure and lower your heart rate after exercise.
After training, it is necessary to replenish energy costs with food. An hour before exercise, it is advisable to consume protein, Greek yogurt, berries, or orange juice. But in the first 30 minutes after the end of the training, the muscles need the same protein, thanks to which the muscles grow. After an hour, you can already eat carbohydrates. In general, vitamins, carbohydrates, and fats should be present in your diet. And it is better to discuss a more suitable diet for you with a trainer.
Do not forget to drink water during and after training and in general throughout the day, because water is the best way to help the body cope with heavy physical exertion. Drinking water will help to avoid overload during training and ensure proper recovery after. It is important to take into account the proportions: during the workout, you should take a few sips after each exercise, so you will reduce the load on the heart, which will allow you to easily continue the lesson and feel easy.
Contrast shower has a beneficial effect on the recovery of the body and overall general condition: it improves blood circulation and microcirculation; causes vessels to expand and narrow, which leads to the activation of biological recovery processes; improves the functioning of the nervous and endocrine systems, as well as strengthens the immune system.
Often many people have sore feet after long and heavy physical exertion. Such a problem can and should also be fixed. With pain in the legs, it is necessary to do appropriate exercises to relieve tension. Typically, in this case, a contrast shower also helps.
The most effective means of restoring the body’s working capacity after exercising is sleep. During sleep, there is an intensive recovery of the body as a whole and muscles in particular. The required sleep duration is on average 7 – 8 hours, while the period from 22.00 to 05.00 is considered the most appropriate time for sleep. During sleep, the nervous system is also restored, stress is reduced, and the immune system is stimulated. After a good sleep, you will feel better and the desire to play sports will reappear.
How Can You Know That the Muscles Have Recovered?
1) You felt a surge of strength and energy;
2) Absence or reduction of muscle pain;
3) The desire to continue playing sports.
The better the recovery stage of the body goes, the more noticeable the result of your training will be.