In order for the body to recover faster after a hard workout, it is necessary to perform a number of restorative actions.
Hitch
Cool down immediately after training. Depending on the load received during classes, it can last 5-10 minutes.
As a hitch, you need to perform a series stretching exercises those muscles that were most involved during the training process. Accordingly, runners must first stretch their legs after training, and tennis players or boxers should stretch their arms.
In addition, after training, you should run a light cross, a length of 1-2 km, in order to restore breathing and relax tense muscles.
Post-workout nutrition
After training, it is necessary for the body to receive a sufficient amount of trace elements for muscle recovery. Accordingly, if you do not eat after training, then the recovery of the body can be delayed, and the risk of overwork increases significantly.
You need to eat in half an hour - an hour after training. Previously, you simply do not want to, and later it is not desirable.
For muscle recovery, it is best to eat protein foods. In addition to regular nutrition, supplements and amino acids such as bcaa x can be used to help muscles recover faster.
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Pre-workout nutrition
An important point in recovery is nutrition before training. It is necessary that the body has enough energy for exercise. Then the likelihood of getting overworked will decrease, and the effect of training will increase. At the same time, people who do not have a goal of getting rid of excess fat are advised to consume carbohydrate foods before training. Whereas those who began to train specifically for weight loss, it makes no sense to consume carbohydrates, since it is fats that will give them energy.
Recreation
An untrained body takes a long time to recover. The more trained your body is, the faster energy regeneration will occur.
At the same time, professionals can conduct full-fledged workouts 2 or even 3 times a day, with a rest of several hours, while many amateurs cannot train more than three times a week. Otherwise, the muscles and internal organs will not have time to rest, and you can train yourself to overwork, or get injured due to the fact that the body will no longer have enough microelements to restore muscles, and they will self-destruct.
