9 reliable way to recover after a workout

In order not to suffer after heavy workouts, you need to rest properly. Often you can hear from a coach advice to go to the sauna or a massage, but it is only a small part of the recovery methods. And not the most effective way. We offer you a choice of nine options that accurately work!

compression clothing

How it works? A compression garment is designed so that accelerates the flow of blood and other fluids from your legs to the heart, washing away fatigue and pain, which are caused by metabolic waste.

When to use it? Directly during running or other cardioAnd within 48 hours after. It is recommended to wear compression socks for the night before the race or during long hikes to improve blood circulation and prevent swelling.

Massage

How it works? It helps to reduce tension, increases range of motion, restores muscle fibers, prevents and treats a minor injury of soft tissue. Plus massage - it's just nice.

When to use it? As needed. Many athletes use the services of massage after a grueling competition or training. Some regularly go for a massage and consider it something of a compulsory procedure for relaxation, to prevent injuries and to get rid of delayed onset muscle soreness.

cold therapy

How it works? Ice baths, ice packs or special cryochamber help get rid of muscle pain and swelling, as well as slow down the inflammatory processes in soft tissues.

When to use it? Within half an hour after heavy exercise. Alternative - Contrast bath: 10 minutes in the cold and hot water, necessary to finish cold.

However, this method has one thing: if you use cold baths or ice too often, the body adapts and will cease to perceive as the low temperature treatment. Therefore, experts recommend choosing this option only after a really hard workout or competition.

electrostimulation

How it works? muscle electrostimulation to reduce inflammation and improve blood circulation without load on the tendons and joints.

When to use it? Electrodes are placed on the sick, weary and weak muscles for 30-60 minutes. Frequency of use - 1-2 times a day, 3 days a week, but it is possible and more often.

massage roller

How it works? Increases blood flow, removes muscle tension and good pass all the painful points.

When to use it? Using massage rollers time and number of times is not limited. You can do self-massage as a once a day, and two-three-four: it all depends on your needs and well-being.

Walking and fun with friends or family

How it works? Unsportsmanlike and pleasant pastime with friends or family helps to recover on a psychological level. Social interaction reduces the level of stress hormone and promotes physical recovery.

When to use it? If you have very little free time, Select your calendar at least one day per month for a fun and casual gatherings with friends. If possible, make it a little more often than once a month.

active recovery

How it works? Cross-training (biking, yoga, swimming and so on - the choice depends on your basic training) improves blood flow, relieves stress and activates those muscles that during your workout routines are not working or working very few. In addition, a variety of training reduces the risk of injury and allows you to learn new skills that can improve athletic performance.

When to use it? Another exercise is best to plan the next day after a challenging workout or main place not long after, but instead, if you are tired or injured.

Stretching and yoga

How it works? Stretching after exercise reduces the risk of injury, yoga helps to get rid of back pain, lowers blood pressure and heart rate, is struggling with anxiety and depression.

When to use it? Stretching necessarily need to do for at least 5 minutes after exercise, but yoga can be scheduled as a separate exercise to recover once a week (the same cross-training).

quality sleep

How it works? During sleep, growth hormone, which helps to restore muscle energy reserves are replenished and solved million more vital tasks.

When to use it? Most adults need for a full recovery sleep 7-9 hours. Sometimes - more, sometimes - less (in this case, you are very lucky). So, if you want to receive the benefit of training and see their progress, but time is running out, you have to sacrifice something else, but do not sleep!