The human body is a complex system, all processes in which are subject to the law of maintaining balance and self-healing (homeostasis).
At rest, the stages of life proceed at a normal pace. With the beginning of an active sports life, a stable state is achieved by using significant reserves.
After exertion, the body needs to return to the physiological state of balance, which was before training, and activate the mode of adaptation to subsequent loads.
During the period of muscle recovery, an increase in endurance occurs. Proper muscle recovery after running or training is a process that cannot be neglected. Otherwise, all efforts become ineffective.
How much muscle recovery does it take after exercise?
The jogging mode must be strictly cyclical. If the task is to acquire beautiful forms, at certain intervals the loads gradually increase. For a certain category of people, running is not the only, but the surest way to improve health, for example, for the elderly or those suffering from the initial stage of hypertension.
For them, the goal is not to strengthen the training with additional loads, but observing the regime is a prerequisite. Long intense jogging should be followed by a period of rest and recovery of muscles and other human life support systems. Short rest or lack of rest leads to muscle and nervous strain, which contributes to harm to the body.
There is no exact figure for how much muscles recover after training. Nevertheless, numerous sports studies, based on biological and chemical scientific knowledge about the processes occurring inside a person, distinguish several stages.
Phase # 1 - Fast Recovery
High-quality running training is a situation of colossal stress for the body, accompanied by the release of hormones adrenaline, cortisol, etc. When running, significant energy reserves are expended, the cardiovascular and respiratory systems work in an accelerated mode.
The first 20-30 minutes after the end of the training, the muscles undergo a phase of rapid recovery. It is recommended to gradually end the run, not to stop abruptly, but to switch to a calmer rhythm or even a step for 5-7 minutes. During this time, the pulse and breathing will return to normal.
To return to normal at the stage of rapid recovery, the body needs to replenish the depleted reserves of useful carbohydrates (glucose), amino acids, and minerals; restore hormonal and aqua balance.
Restoring the water balance is carried out quite easily and in a short time. You need to quench your thirst immediately after training, or drink at some intervals during it. You need to use special isotonic drinks, or still mineral water.
The return to the norm of energy and hormonal balance is carried out by replenishing the reserves of creatine phosphate, glycogen, ATP, and the entry of anabolic steroids (steroids, insulin) into the blood.
Phase # 2 - Slow Recovery
When the initial level of mineral and nutrients is balanced, the process of synthesis of protein, amino acids and enzymes starts - the body begins to work to restore damaged muscle tissue. Running, like any strength training, is the stretching and tearing of muscle fibers that the body seeks to heal.
The repair of damaged cells causes the rapid absorption of nutrients from the digestive system, therefore it is recommended to help the process from the outside: take 25-30 g of purified protein or other sports nutrition aimed at restoring strength.
This process begins 4 hours after running, takes 15 to 24 hours and is called the compensation phase, that is, the recovery of muscles to their original level.
Phase 3 - supercompensation
The most important phase of muscle recovery is when muscle growth is at its maximum. Starts 36-72 hours after strength training and lasts up to 5 days.
In the human body, processes similar to the second phase go through, however, the efficiency and muscle gain increase by more than 10%. The body continues to consume more carbohydrates and amino acids in order to supply energy for subsequent exercise.
The overgrowth of muscle fibers is provided by the ongoing process of replacing the destroyed protein. Muscle grows when the rate of protein synthesis exceeds the rate of protein breakdown.
At this stage, the next planned run or other power load on the muscles must be carried out.
Phase 4 - delayed recovery
The fourth phase appears if a workout was missed during the supercompensation period and the muscles did not receive a commensurate load. Delayed recovery is characterized by the return of the muscular system to a state that was before running.
One or two missed runs will not have time to return the body to a more relaxed mode and weaken the muscles, but the progress in their growth and endurance will be significantly slowed down. Therefore, it is important to adhere to a clear schedule of your classes.
How long does it take for muscles to recover?
The process of muscle recovery is strictly individual for each person and lasts for a different amount of time:
- After an active workout, as a rule, on the next day, heaviness and slight aching pain appear in all the muscle groups involved.
- By the fourth or fifth day of rest, the unpleasant sensations completely disappear, and jogging can be resumed.
- For some people, the recovery phases pass faster, 2-3 days of rest are enough for them.
The factors affecting the rate of recovery are highly subjective: sleep quality, nutrition, rhythm and lifestyle, health status, previous workout intensity, and more.
Muscle recovery methods
- Respiration and pulse recovery. The very first way on the road to muscle recovery. At the finish line, you cannot stop abruptly, the pace should be slowed down gradually, take deep breaths, reducing their frequency. The position of the hands on the waist or on the thighs will allow for a more complete lung opening.
- Running pace. Muscle recovery is directly related to running speed. You can't run fast right away. The pace builds up gradually, starting with a calm run.
- Water. It is very important to make up for the water deficit in the body caused by jogging. You need to drink in small portions, but often. It is recommended to quench your thirst only with still water. During the entire recovery cycle, you should train yourself to drink plenty of clean water.
- Shower or Pool - Taking a shower after a run isn't just for hygiene reasons. Cool water or its alternation with cold water helps to relieve muscle tone, activates blood circulation and energizes.
- Warm bath or sauna. Taking a warm bath with aromatic oils or a short sauna session helps to relax the muscles of the whole body.
- Food. Eat a banana or a serving of protein supplements right after your workout. During the period of muscle recovery, the need for proteins and carbohydrates should be replenished at the rate of 2 g of pure protein for each kilogram of your weight. Nutrition should be correct and balanced: the diet should always contain solid protein foods and raw vegetables.
- Warm up. Before jogging, you need to warm up the ankle joints, do a few kicks. After running, your legs need a thorough five-minute stretch.
- Massage. A good way to accelerate blood and relieve fatigue of the calf and other muscles. An equally effective way along with massage is the use of Kuznetsov's applicator. A pre-workout massage is recommended to warm up the working muscles.
- Recreation. For an hour after jogging, it is useful to lie down in a semi-dark room with a roller under your feet. It helps blood circulation and relieves the feeling of heaviness in the legs.
- Sleep. Full muscle recovery is impossible without productive sleep. You need to sleep at least 8 hours continuously. Walking in the fresh air every night before bed is a good habit.
- Ointments or other medications. In some cases, you simply cannot do without special pharmacological drugs that accelerate muscle recovery. Their use must be carried out with the permission of a doctor.
How do you know if your muscles have recovered?
If during strength training or jogging there is a feeling of discomfort, pain syndrome, fatigue, stiffness of muscles and joints, this means that the muscles have not had time to fully recover.
Muscle pain while jogging is unacceptable! There may be a feeling of heaviness in the legs, but it is the pain that is a sign that the workout is not going well or the muscles have not recovered. It is important to understand the difference between the natural pain that accompanies the saturation of muscles with blood and nutrients (DOMS) from pain that causes real harm to the body.
The optimal rest time between runs should be between 36 and 72 hours. These days should be devoted to lighter physical activity: water cardio, warm-up and stretching exercises, massage of the calf muscles.
Factors such as high spirits, well-being, sound deep sleep, satisfaction with the results and a desire to start training, and muscle growth indicate complete muscle recovery.
Running, from the point of view of the processes taking place inside the body, is creating stress conditions for the body and muscles. Compliance with the cyclic regime of jogging, the correct approach to rest, following the recommendations during the supercompensation period make the process of muscle recovery after running pleasant and useful.
This, in turn, triggers the restructuring of all human life systems, increases endurance and resistance to disease. Adequate loads, alternating with proper rest, allow for a short time to improve many vital physiological parameters and find a beautiful and healthy body.
