Hi friends, right now you are looking for the problem of recovery from the gym, the do's and don'ts; you need to remember that you are not alone; many people want to learn about it.
One of the most important things we do in life is to go to the gym, which is a great way to unwind and relieve stress.
When we are at the gym, we are not thinking about work or other things, and we focus on getting fit and feeling better about ourselves.
A gym is a place where you can burn calories, work out and get fit simultaneously. But there are times when you need to recover from a hard workout.
For example, if you do not have enough time to go for a run or walk, then you may need to recover from your workout by going back to your desk.
If you want to get fit and feel better, you should not think about work or other things at the gym, and you should focus on getting well and feeling better about yourself.
In this article, BellyFatZone will invite you to dig deeper so that we have a better overview of recovery from the gym, do's and don'ts you need to remember, from which you come up with a suitable method. Best for yourself and help those around you. Scroll down and follow.
Recovery from the gym is something that everyone needs because it directly affects your body and the quality of your workouts. With the ability to recover quickly, you can exercise more and muscles grow faster.
However, most of us only know about “breaking muscle,” but not many people know about muscle recovery after exercise. This article will help you understand the dos and don'ts for the best recovery.
There are many secrets about recovery from the gym.
Why some methods that should have worked are suddenly ineffective; Why do some others have no scientific proof but give good results. And in this day and age, we are often suffocated by many methods.
Just scrolling through Instagram for 2 minutes, and you'll see: NBA players in a multi-steam bath, rugby superstars relaxing in the steam room, or Dwayne “The Rock” Johnson with a giant meal that can feed an entire squad. Lite League children's baseball. But all in all, it all boils down to a primary need for everyone: resilience.
To better understand post-workout recovery – the process of rebuilding the body, refueling muscles, returning hormones to equilibrium, and nerve center troubleshooting – we must clearly distinguish two states: passive and active.
Passive healing occurs when the body is at rest – including sleeping, eating, or using healing measures.
Active recovery occurs when the body is active: walking, light weight training, cycling in the wind.
Both states are equally crucial for optimizing post-workout recovery because they target different aspects of muscle building.
The simplest way to understand their function is this: passive recovery helps repair, while active recovery transports the tools needed for repair.
Or, as an author and trainer, Harley Pasternak, describes active recovery as “cleansing up all the waste products and delivering nutrient-rich blood to help damaged tissues in the gym.”
Most people overlook a crucial step: active recovery. If you've just had an hour-long intense workout, you can't rush into the bathroom and expect your body to reach its peak.
“The most optimal form of recovery after heavy, intense exercise is active recovery,” Pasternak said. In addition to increasing the number of nutrients and oxygen reaching the cells, this process also helps reduce muscle pain – something worth noting.
“Myalgia isn't necessarily a sign of effective exercise,” says trainer David Kingsbury, who was primarily responsible for most X-Men movies, including helping Wolverine Hugh Jackman gain muscle. so. “Myalgia is one of the effects of exercise, but that doesn't mean every workout must be painful.”
Of course, before planning your recovery, you must determine how many sessions per week you will do and how to incorporate these exercises into that plan.
“If you return to exercise too soon, your body may still be in the post-workout recovery phase, and the results will be worse.” According to Keith Baar, professor of Molecular Exercise Physiology at the University of California, Davis. And if you keep practicing too often, you're going backward.
And I'm completely serious. “In some severe cases, you disrupt the hormonal balance,” he added.
Former US track and field athlete Ryan Hall is an example. Because he wanted to practice non-stop – he pulled his hair on a 7-mile run down a 2,700m mountain, then ran back up – resulting in low testosterone levels that he had to retire at the age of 33. So we should work out. 3 days? 5 days? 7 days? Heavy exercise or cardio?
In general, when it comes to strength training: “For those who like to work hard, two full-body workouts a week are enough, with a recovery time between sessions of two days,” says Baar. If you divide each muscle group to exercise, each muscle group should be trained 2 times/week.
In terms of cardio, this is an important exercise. Some sports like cycling and swimming can be practiced more often than others like running – because running significantly affects vital functions beyond just muscles.
For this type of exercise, the amount of training needs to be kept at a low level and even increased in the number of days to relax for better recovery.
Some people like to exercise every day, and Baar insists there's nothing wrong with that. Top athletes are always like that; the secret lies in combining “extreme” days and light cardio days.
Finally, I would like to mention some rules for those who want to increase fitness, focusing on endurance: If you are feeling something like a slight illness or if you wake up in the morning feeling Your heart is beating fast, you have not fully recovered. (We strongly recommend investing in a heart rate monitor like the Garmin VivoSport or the Forerunner 935.)
Find out what works for your body. If you ignore this issue and you won't see any progress in the gym or on your runs, try an extra day off. That way, you'll learn to know where you're at: whether you're exercising above your comfort level or just “weightlifting.”
When will the body fully recover and be ready to build new muscle mass?
To get started, follow our plan.
Part 1. Post-workout recovery methods you should use
Pick up your bike and do a lap
Any knowledgeable trainer will advise you that light cardio is the best active recovery and works for all types of plans. Whether you're in the process of strength training, HIIT, or cycling at full speed, a little bit of light cardio will help loosen muscles and limit lactic acid accumulation.
Cycling is also one of the ways to help you recover.
“Biking for 10 to 15 minutes has many benefits,” says King's bury. “Especially after the intense training session, I always force the students to use the bicycle machine.” Whether cycling outdoors or working out in the gym, the secret here is to keep the intensity very low. Practice time is over; it's just a way to keep the body in motion and keep the heart rate a little high.
If you don't have a bike, walking to recover from the gym can also be an alternative. Again, keep the speed slow. It is reasonable to invite a friend to talk while walking.
Kingsbury also enjoys low-intensity cardio sessions, but often in between weight training sessions. “Things like muscle pain wouldn't happen because you've reduced the intensity but kept the important stimuli for the body.”
Lying on the massage table
One of the most effective active recovery methods for professional athletes is massage. The reason is still unknown, but recent studies have shed some light on it.
There is a lot of writing about massage and how it works, as reducing inflammation in the cells makes a recovery from gym go more smoothly.” Thomas Best, DM, Ph.D., professor of orthopedic and sports medicine at the University of Miami Miller School of Medicine and one of the leading experts in massage. “What we're doing is trying to prove it right?”
What did they find?
“Our studies support the idea that post-workout massage reduces inflammation and improves the elasticity of muscles and joints and the viscosity of the joints. We have also shown that massage can induce stimulation that leads to muscle regeneration.”
It's also interesting that Best emphasizes that while massage is an effective technique that can be used at any time from the moment you practice, it is most effective immediately after exercise. “Our study is complete, and it has been shown that the effect is further enhanced if tired muscles are massaged immediately after a workout.”
Recovery massages after bodybuilding for reference
Middle back massage
This is an important position that has the function of straightening the spine and helping the lungs to breathe well.
Technique: Using a Foam Roller, roll from shoulder to hip. Stop at soft spots, exhale and relax, then go to different points.
Butt massage
Effective therapy for people with lower back pain points in this muscle area can affect the soles of the feet.
Technique: Sit on a medical ball positioned right at the pain point. Hold for 1 minute, then set to another point.
Hip and groin massage
This area is often tired when sitting or running continuously for a long time.
Technique: Lie on your stomach on the floor, and place the medical ball below the pelvis. Roll the ball from the outside to the inside, roll down the thigh, and then into the groin.
Knee massage
Technique: Use a massage stick to roll on the front thigh, back thigh, and calf for 30-60 seconds. Where there is a lot of pain, it takes longer to move.
Foot and ankle massage
This healthy area will limit injuries to the knee.
Technique: Use rollers for shins and calves, medical balls for feet, and massage sticks for ankles.
Get enough protein and carbs within 1 hour of exercise
Just as engines need fuel to run, muscles need the energy to function and grow. But what kind of food is suitable for recovery from the gym? And when is it right to eat?
The simple answer to the first question is: that protein, starch, and fiber are rich in vitamins. But to answer the question of when nutritional supplements are most appropriate, we need to know more.
The post-workout meal should have enough protein and starch
There is a long-held belief that protein is good for building muscle in the long run, and starch is a source of explosive energy.
According to Pasternak, this is a statement that “oversimplifies a complex metabolic journey.”
A 2007 study tested the effects of protein and amino acid intake on muscle growth, mass, and strength. They found that 20g of protein within an hour before and after exercise resulted in a much higher increase in muscle protein absorption than carbohydrate absorption.
Before 2001, the American Journal of Physiology published another study that showed that consuming starches and amino acids right before exercise had better muscle gain than after.
Of course, protein is still an essential element, the key to muscle growth, but don't ignore carbs.
“Carbs are beneficial, and they can fight muscle catabolism and reduce cortisol (the stress hormone). Carbohydrates are an important ingredient for post-workout recovery.” Kingsbury said.
Turn off your phone, drink less alcohol, and go to bed early
You must have heard the maxim that athletes often say to each other: Practice, Eat, Sleep, Repeat. Hmmm.. they're telling the truth.
“Sleep is important for almost every body's biological function, including physical recovery. For athletes, this is paramount,” said Shona Halson, responsible for managing care and training at the Australian Sports Academy.
Sleep is essential in the gym.
According to Halson, lack of sleep is a factor that directly affects the ability to exercise with moderate-high intensity, especially in sports that use a lot of coordination of the brain and muscles, such as accurately hitting a ball. Baseballs fly at lightning speed; the ability to judge situations covers the field in badminton, or a shooter specializes in making 3-pointers.
So as for bodybuilding, which requires less mental strength than other subjects, we can ignore the problem of sleep for a day or two. In the long run, your body will show signs of deterioration, and more injuries will occur because you cannot maintain focus and feel your muscles well.
“Injuries in the gym due to fatigue are prevalent,” Kingsbury clarified when he urged his Hollywood stars to work out. “They have little time to rest, and we have to control that situation. Some days we even cancel training because they are not in the best shape.”
In terms of numbers: You should spend at least 7 hours sleeping in the evening or 8 or even 9 hours if you follow a rich, intense curriculum.
Part 2. Other post-workout recovery methods you can choose as you like
Use yoga poses right after the main session
Just like love, if I had one word to describe stretching functions, I would choose it: Complex.
First, we need to know that stretching includes two types: dynamic and static. Each class has a different effect on the body, and dynamic stretching involves continuous movements such as arm, hip, or hip rotation.
In contrast, static stretching refers to the movements of stretching the body to a position and then maintaining that position. To understand easily, we need to look at the yoga movements.
It has long been believed that dynamic stretching is always the method of choice when warming up to increase blood flow and get the muscles working in preparation for a workout, while static stretching will help.
Include it after exercise to reduce lactic acid stores, avoid injury, and increase flexibility (one study even showed that static stretching before a workout is not recommended because doing so directly affects the body) and further weakens the power).
It turns out that this isn't entirely true because your muscle groups are not all
the same. Certain body parts, like the calves and Achilles tendons, are more resilient and flexible, so they can quickly recover from a static stretch they were born to do. On the other hand, muscles as large as the rest of the lower body are weaker in this regard (according to a 2014 study).
Bottom line: Dynamic stretching should be used before core exercises and after warm-up exercises (e.g., jumping jacks) to initiate the movement of blood and oxygen into the muscles.
Equally important, the most recent study published that static stretches reduce muscle strength for up to 24 hours, so when using them pay close attention to your schedule friend.
Buy yourself fashionable clothes.
What does fashion have to do with post-workout recovery? Friendly fashion is the latest trend in the world of fitness and bodybuilding. The amount of information on the subject I would like to present is still quite limited, but not without.
A study published in the Journal of Strength and Conditioning Research found that muscle pain in rugby athletes – who had to wear tight clothing – was much less severe than in other sports.
Of course, less pain is not strong evidence that compression will aid recovery, but it is also a positive sign. And if there's no harm in it, why not try? Who doesn't want to dress up fashionably?
Acupuncture and cupping methods
In the sports world, recovery methods after bodybuilding are also said to work miracles by word of mouth. Two of them are acupuncture and cupping.
Cupping is very common in our country but not in the world. This method has only been widely spread across the globe thanks to last year's Olympic Games in Rio de Janeiro, which involved using a cup facing the skin, with hot air inside to create suction. They say suction will direct blood to the injured muscle area contributing to improved recovery performance.
Acupuncture is an older technique in which tiny needles are inserted into various points of the body.
The theory is that the needles will stop the flow of energy (qi and blood) and help the muscles relax and recover. Unfortunately, there are still no specific studies that provide strong evidence for either of these techniques.
As Pasternak said, “There are so many things that you can't figure out why, but it happens anyway. As long as those methods don't cause harm, and you feel they're helpful, that's exactly what you need.”
Part 3. Rehabilitation therapies after bodybuilding should be avoided
Soak in an ice bath
Ice baths have been widely believed to be the best way to recover from bodybuilding for a long time – and I recommend avoiding them for two main reasons.
First, a study last year by the British Academy of Sport took data for 72 hours before and after an ice bath. Results on physical damage to the body were no better than usual – meaning that this measure did not increase recovery efficiency.
Even more troubling, the same study has also shown that ice baths can halt recovery in some situations.
Ice can reduce swelling and inflammation – applying ice is an effective way to provide immediate relief from injuries. But some particular forms of inflammation are suitable for repair and adaptation. While massage works on most deadly wounds, ice packs are different; they remove them all.
Remember that this is a self-healing process of the muscles. Therefore, study author Jonathan Leeder, Ph.D., suggests using ice baths only during the middle of a competition, when injuries are a priority for temporary treatment. In the process of preparatory training, we should avoid using this method.
High heat doesn't immensely help either.
If cold is not a practical “medicine,” what about heat?
Sorry guys, but there's never been a study that says high heat is good for recovery from the gym. While it is possible to relax the muscles, it is not enough. On the other hand, there's nothing to prove that it's harmful – but not yet, in my opinion. If we soak in a hot tub after a few hours of exercise, there will be no harm.
But if you're dealing with an injury, there's a problem here – especially when the damage is in its early stages. Avoid taking a hot bath if you're in pain.
To wrap up this issue, I will say that understanding how the body works during recovery is complex, and you have to look at the big picture rather than the details.
For example, some methods will bring many benefits, others are pretty good but not very effective, and others are just mental encouragement.
All these things combine to give you good health and a beautiful body. Give it a try to see what works for you. If you procrastinate, you may miss the most valuable thing and thereby not only not help but also expose yourself to the severe impact of trauma.
Here's the truth: If you want to get bigger, or fitter, and generally build muscle, what you do outside the gym is just as important as when you hit the gym.
Summary recovery from gym (working out) you need to remember:
Above is a detailed article about healing from the gym, gym in particular, and other sports in general. Although many things make it hard to believe, they have all been researched; why not try it, right?
So the above article Bellyfatzone shares about recovery from the gym, what to do and what to avoid; you need to remember to help you understand better and choose the most suitable way to improve your physical health, making you better every day.
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