Some novice athletes devote a lot of time and energy to learning the basics and nuances of the training itself, often forgetting that recovery after it is equally important to achieve the necessary results. After all, it is important to remember that without the accumulation of physical strength, the next workout may not only fail to bring success, but also harm.
Theoretical aspects of recovery
Before any practical action, the athlete is advised to familiarize himself with the theoretical data and receive all the important information about the recovery of strength after training.
The human body has the ability to heal itself. But it is worth remembering that during physical exertion, a large amount of energy is spent, there is a strong muscle tension, so the body simply needs reserves and time to “revive”. The recovery phase should always correlate with the training effort. During this period, the body adapts to new conditions, adapts and accumulates strength.
Lack of muscle recovery can lead to stagnation or poor performance, in the worst case it will also cause various diseases.
- Fast. Lasts half an hour after training. During this time, there is an accumulation of lost nutrients.
- Slowness of recovery. After reaching the results of stage 1, the body seeks to regenerate tissues that were stressed during training. The nutrients from the first phase support muscle recovery.
- Compensation of strength. Occurs after two days of training. Lasts about a week. The next workout should be done before the end of this stage.
- Delayed Recovery. In this phase, the body will fully recover, but will not achieve results until you continue to exercise.
After training, not only muscles should recover, but also the body as a whole. All active processes should return to their normal state.
- The increase in athletic performance occurs after the end of the recovery process.
- Sleep. With proper recovery, the athlete needs a healthy sleep, at least 7 hours a day.
- General condition. The athlete must be in good health, otherwise he will not have the strength and desire to continue training.
- After 2 hours after training, the athlete’s heart rate should reach about 75 beats per minute. Otherwise, it may indicate problems with the cardiovascular system or overwork.
Post-workout recovery techniques
There are many effective recovery techniques after physical exertion, it is best to combine several at once. To relax, you can read the article https://parimatch.co.tz/blog/en/parimatch-how-to-make-a-first-deposit-on-the-best-betting-site-online-in-tanzania/ that was published on the Parimatch blog. If the load on the body rises, then the time for rehabilitation measures should also be increased.
- Active form of recovery. Recovery requires the release of lactic acid from the muscles. This is well and quickly promoted by aerobic exercise. About 65% of the acid can be destroyed in 12 minutes of running. In the next 10 minutes, about 30% more acid can be removed. Running right after your workout will also speed up the release of other waste substances.
- Rest or passive recovery. Healthy sleep is an essential part of an athlete’s regimen. It is important to observe not only the number of hours of sleep, but also the quality. It is recommended to get up and go to bed at the same time every day. Sleep should go through all phases of sleep, not interrupted. You can’t go to bed right after your workout, you need to wait at least half an hour.
- Massage. The effect of the massage is to reduce muscle fatigue, restore blood circulation, relieve spasms, accumulate oxygen, and eliminate unnecessary substances from the body. The duration of the session should be approximately 15 minutes.
- Thermotherapy. Massage is best combined with thermal treatments. Bath, sauna, body wrap are ideal. With these procedures, the blood will begin to circulate more strongly. A low temperature will also be beneficial (ice baths, rubbing with ice), helping to relieve swelling.
The result of an athlete largely depends on the rehabilitation period and the measures taken during it. Therefore, after exercise, one or more recovery techniques should be used to achieve good athletic performance and stay healthy.