Life hack: how to recover faster after a workout
Miscellaneous / / August 19, 2022
1. Stretch
Sudden transition from vigorous exercise to quiet work can lead to dizziness or fainting. Hitch calm down body and prepare it for a change of activity. It is especially important to do it if you have heart problems or have had cardio training.
2. drink water
Water need muscles and for effective work, and for comfortable recovery. To understand how many glasses you need to drink after a workout, use the scales: stand on them before and after training. The weight lost will be equal to the volume of missing water. If there is no device, stop at one or two glasses - they definitely will not be superfluous.
3. Massage your muscles
Massage relieves excessive tone, reduces the intensity of muscle pain and the very likelihood of its occurrence. It is not necessary to go to a specialist: you can wash the body yourself, carefully working out each muscle involved in the training for a couple of minutes. To enhance the effect, use a roller or tennis ball.
4. eat
The ideal post-workout meal should be high in protein for muscle building and low in carbs for energy recovery. Suitable, for example, a sandwich with tuna, salad with breast, buckwheat with mushrooms, Greek yogurt.
When exactly to snack depends from eating to exercise
- if you trained on an empty stomach, eat something right away;
- if you ate 2-3 hours before class - within an hour;
- if you had a snack before exercise - within two hours.
5. get enough sleep
Good sleep on workout day is especially important. During the night's rest, the muscles relaxHow does lack of sleep affect productivity and training? / Championship and come to their senses. Plus, during sleep, the body produces hormones necessary to improve the effectiveness of exercise.
Proper recovery is one of the keys to an enjoyable workout. With it, it will be easier not to quit classes and make sports the norm of life. It will also help in developing a good habit of having accessible and comfortable places to exercise. As part of the federal projectSport is the norm» national project «Demography" all around Russia modern sports facilities, swimming pools, sports and recreation complexes, ice arenas, stadiums, football fields where you can play sports are being built. There are already 373 such objects. Modern sports grounds are also opening, there are already more than 1,500 of them across the country. These sites can be used both for basic training and for preparing for mass sports. competitions, for example, to the "Cross of the Nation", "Ski Track of Russia", "Decade of Sports and Health" or the fulfillment of standards GTO complex.
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