It happens that a person after training feels overwhelmed, which means that he overdid it with loads. To recover faster, you need to adhere to simple rules that allow an athlete to feel more comfortable after exertion.
After all, success and achievement in any sport will depend on the diet, the correct distribution of loads and the ability to recover.
How to recover quickly from a running workout?
The post-workout recovery process is very important for the athlete, whether he is a pro or an amateur. They may have different loads, but recovery is equally important for everyone.
I must say that each athlete may have their own regeneration options, but it will not be superfluous:
- get enough sleep;
- do a little physical activity;
- do a stretch;
- massage session.
Recovery after running training should not be neglected, excessive stress leads to depletion of the body. Two high-quality workouts per week is quite enough for the development of physical data.
Cooling down after finishing a run
For beginners, the question usually arises: is it necessary to cool down at the end of training? Of course, such an action is necessary so that the blood supply does not deteriorate, and the heart rate slows down smoothly.
Due to the intensive exercise, the muscles and heart work smoothly under heavy load. When the muscles stop abruptly, they stop assisting the heart in pumping blood, from which blood begins to accumulate in them.
Therefore, the heart receives a high load, it itself, without the assistance of muscles, drives blood through the body. Working well during training, at the end of a run or other sports activity, the heart beats even more intensely and more often, an abrupt stop leads to dizziness or nausea.
Cooling down contributes to:
- Relaxation of tense muscles.
- Stretching your muscles.
- Correct completion of training.
Correct sports activities constitute a warm-up, the main part, a cool-down.
Replenish fluid loss
Some people do not take the loss of fluid during exercise very seriously, believing that maintaining the body's water balance is not very important.
But this is not so, experts recommend using 1-3 glasses of water before starting physical activity, and also taking a bottle with you. It is advisable to add lemon, lime to the drink, you can buy ready-made non-carbonated water with these components.
With intensive training, the body loses many important substances that come out with sweat, you can make up for the loss with sports drinks, they include:
- carbohydrates;
- electrolytes;
- vitamins;
- water.
When choosing such drinks, you need to look at the composition, it should not contain acesulfate, saccharin. These elements are harmful to health.
After training loads, an obligatory action is the replenishment of body fluid, thanks to this, its quickest recovery occurs, the process of delivery of nutrients is supported, and metabolism improves. If the season is hot, there should be a lot of fluid intake.
Massage
It helps to recover well after physical exertion - massage.
Them:
- Muscle pains are relieved, damaged muscles relax.
- The risk of injury during physical exertion is minimized.
- Blood circulation in muscles and internal organs is enhanced.
- Metabolic processes are activated.
- Stagnation in tissues is eliminated, joint mobility is improved.
The massage can be done independently, using special devices, using massage or vegetable oil. The manipulations last about 20 minutes.
Cold and hot shower
A contrast shower has a positive effect on the recovery of the body after physical exertion.
Using different water temperatures, alternate vasoconstriction and expansion are caused, thanks to this, it improves:
- metabolism;
- blood circulation in organs, tissues.
From taking a contrast shower, vitality increases.
Visit to the sauna or bath
Many, upon completion of workouts, go to the bathhouse or sauna not only to have fun, but also to lose weight, burn fat, and increase muscle mass. I would like to say that baths and saunas in this case can only do harm.
High temperatures are very dangerous for the heart, especially after the transferred training loads. But this does not mean that you need to give up visiting baths and saunas, it is advisable to go to them when there are days off from workouts.
Eating a healthy diet
Engaging in physical activity, useful substances are spent in the body, in order to replenish them, you need a correct, healthy diet. Upon completion of training, after 30 minutes. - 1 hour, you need to eat food that contains proteins and carbohydrates.
Skipping food after physical activity threatens the body begins to take energy from the muscles, which, instead of growing, will begin to collapse.
Common post-exercise foods are:
- Protein shakes.
- Cottage cheese.
- Low-fat types of pork, beef, poultry.
- Eggs.
- Lean fish.
Be sure to consume: buckwheat, pearl barley, oatmeal, millet porridge, pasta, white rice, bran bread, bananas, fresh juices, honey.
It is necessary to exclude from the diet:
- chocolate;
- tea;
- coffee;
Completion of training requires muscle recovery, but the presence of caffeine will prevent insulin from doing its job, glycogen is released into the muscles and liver.
Stretching
After physical activity, she brings considerable benefits, for example:
- It warms up well, soothes muscles.
- Improves muscle coordination.
- Prevents muscle pain.
- Accelerates the recovery process.
Stretching exercises can prevent various injuries. Stretching your muscles is best after a workout or warm-up. They also do stretching at home, in the evenings. The more often you do it, the more plastic the muscles are and the flexibility is easily maintained.
Continue driving after training
At the end of the class, you should not immediately stop. A sharp drop in workload also harms the body, like increased physical activity.
For example, if an athlete was running, then they gradually switch to brisk walking, slowly reducing the pace to a step. Then you can sit down, make bends, raise and lower your arms, the main thing is to monitor your breathing, stop movements to establish even breathing.
A good sleep
The main condition for recovery from sports activities is a good sleep. In a sleeping state, a person undergoes enhanced regeneration of the whole body and muscles. The duration of sleep can be different for each person, it depends on individual characteristics, but sleep should not be less than 8 hours.
Lack of sleep threatens:
- Increasing the time for the body to regenerate.
- Concentration problem.
- Feeling unwell.
Therefore, you should take enough time to sleep.
Proper training planning
To draw up a plan for training in the gym, you need to decide on the purpose of visiting it.
It may be as follows:
- weight loss;
- muscle building;
- increase in strength indicators;
- relief improvement;
- support of the achieved form.
You only need to choose one, otherwise you won't have enough time for the other. Before making a personal training plan, an athlete needs to select exercises by sorting by muscle group. Their number is taken from the frequency of attending classes, the trainer will help to draw up a plan, otherwise the incorrect distribution of exercises will only harm health.
No matter what kind of sport a person is engaged in, the restoration of the body is a mandatory action that must be followed. Excessive diligence leads to disastrous results, as for health, then a norm is needed here. Therefore, lovers of a healthy lifestyle need to adhere to the recommendations of the coaches and it is better to conduct classes under their supervision.
