We all know the signs: swollen eyes, pale skin or unclear pronunciation are serious signs of body and brain. They need rest and have to recover. Even if the signs are not so clear, athletes and people who often go to the gym need time to rest and relax. A tired muscle that has to recover can trigger symptoms. This can cause pain that is misinterpreted and taken as an opportunity to exercise even more. Those who misinterpret or ignore the signs will not be able to reap the rewards of their work in the end. The progress will be significantly lower or even absent because you are over-training. It sounds as simple as it is: you only gain in strength and efficiency by maintaining the regeneration phases.
How your muscles stop working
During an exercise, the vital parts of the body are subjected to a certain amount of stress. If you constantly ask him, he will rebel and be unable to recover easily. This causes illness and injury. By understanding what is going on in your body, you will see why your body needs the days of rest. As you perform the repetitive movements during a strength exercise or cardio unit, your brain controls how to stretch and flex each of your muscles. Every movement pulls on your muscle. For that you need warmth and energy. Adenosine triphosphate (ATP), a way to store and release energy, will supply your body with workouts.
Very important for the muscle function and energy balance is oxygen. The heart has to work hard to replenish oxygenated blood cells and send them through the bloodstream. As you enhance your cardiopulmonary functions through exercise, your body's ability to distribute and consume oxygen, energy and nutrients increases.
The types and pillars of physical and mental recovery
When you realize that yours Training is unusually exhausting, you need a break. To get back on your feet and be able to work harder the next time, you need to recover. In principle, there are two main types of recovery your body benefits from.
Short-term or active regeneration occurs within a few days after a strenuous workout. Professional athletes also create long-term regeneration plans. This can give them tips at certain points of their education. Frequently, alternative sports are used for this, in which certain muscle groups are little or not stressed.
Any kind of recovery can only be achieved if there is understanding of the following important pillars:
1. Time and sleep Your body needs time to rebuild its soft tissues such as muscles, tendons and ligaments. You can do a lot to shorten the time during the regeneration phase and to make it as comfortable as possible. Work your muscles with a foam roller or get a massage. This releases tension and eliminates lactic acid, which would otherwise leave your muscles feeling sore. Regeneration time can be frustrating for ambitious athletes, but a "the more, the merrier" is counterproductive. Also very important for the healing of your body is a sufficient sleep. If you are sleeping insufficiently for a long time, subtle changes in your hormone balance can occur. Stress and depression are the result.
2. nutrition The right Diet provides the building blocks for your life. It accounts for half of your success. After training, your body needs water and proteins. The water will cool your muscles and flush out toxins. Proteins are full of amino acids that rebuild tired and broken muscles. Dietary supplements such as whey proteins, hyperimmune egg proteins or glutamine-containing agents can aid in the recovery process. Studies have shown that supplements can reduce inflammation and significantly maximize the healing process when taken during or after training, or between two exercise sessions. 3.
training plan Plan your training strategically. That's the key to your success. If you plan in advance, it will motivate you to stick to this plan. So you will reach your training goals faster, because your plan will depend on what you want to implement with the training (eg muscle building or marathon).
How to maximize your recovery
If you choose to take the necessary and well-deserved rest days, you can maximize your recovery with the following activities:
Eat: Fill up your glucose store with low amounts of carbohydrates at the same time. Take carbs for breakfast and after workouts. So you help your body to generate. But do not forget to provide you with enough proteins.
Replace liquids: If you lose too much water during a workout, dehydration will negatively affect your performance. Pure water is enough to support your body for a short time. But if you want to replenish electrolytes, you should grab a sports drink or coconut water.
Stretch: Stretching can make your muscles, ligaments, and tendons more elastic, and help prevent delayed muscle aches (microtrauma in the muscles). You should not do the stretching before the workout if possible. Warm up with slow movements. Stretching is most effective when the muscles are already warm. With still cold muscles it can come even to injuries. Therefore, it makes the most sense to start stretching during or after training.