Standard mistake beginners or those who are so very much in a hurry to build muscle for the beach season - transmittance recovery periods, which are provided in any training plan. Many people think that the rest - it's too much, and without training periods for recovery (it may be one day a week or longer periods, which alternates with enhanced training) will lead to the desired result. However, this mistake can cost you all the effort, as during muscle training are damaged and it is natural. In the same way as the period that you want to restore them, after which they are ready to withstand more pressure.
How to recover from the heavy weight training as quickly as possible? There are 4 simple and natural way.
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Peter Kavrell, fitness trainer and creator Sixpackfactory.com, shares his secrets of recovery after physical exertion.
cold bath
I do not know why, but since high school physical education teacher advised me after hard training at home to take a hot bath (not immediately, of course, but after a while). This was to ease my unenviable fate the next day. But I can not say that it is a great help. Peter Carvell, on the contrary, the Council shall not hot and cold bath. Previously, in the majority of sports clubs were separate pools with cold water, which could plunge immediately after training. Why cold water? Because it reduces inflammation in muscles after weight training. The less inflamed areas, the less "maintenance work" need to do for the body to recover. It works in much the same way as a cold compress or ice, which are advised to put in place strain or dislocation. Therefore, the cold bath (no ice, and a cold water that flows from the cold tap water) to be within 10-12 minutes enough to make your recovery time was reduced by 50%, and pain decreased by delayed onset muscle soreness 40%.
Food
So, you just blew your muscles, as a construction company cleans the walls of an old building in order to build new ones. Now you need the right "building blocks" to build a strong and beautiful home. Therefore, you need the right products that would contain all the necessary material for the construction. The first is, of course, squirrels. If you eat enough calories and protein, your muscles will grow faster. Therefore, after training the ideal option would be a protein shake in combination with simple carbohydrates, proteins which help to quickly reach their destination.
Massage
At the beginning of his athletic career, Peter worked as a sports massage therapist... and helped 6-8 hours a day athletes recover from strength training. Proper muscle massage helps eliminate toxins, increases flexibility and accelerates the delivery of nutrients in the right places. And as a result, recovery of the body is faster and less painful, and the athletes become more flexible and get fewer injuries.
Quality massage at least once a week is not always available. Therefore, from a position you can go have a massage yourself a simple foam roller (or more familiar to us wooden roller massager) of the main zones (upper thighs, lower back, buttocks, etc) for 5-10 minutes.
Sleep
And last, but almost the most important item in this list - it's a dream! Enough sleep! Studies have shown that during sleep the body recovers faster due to protein synthesis and growth hormone. In addition, healthy sleep restores the normal functioning of the brain and it helps to remain alert during the preparation for a competition or a particularly challenging workout. The ideal amount of time for sleep - standard 7-8 hours. And do not neglect this point, because then your lack of sleep will affect the results of the training.