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What exactly does Physical Training mean in the world of fitness? First, your body needs to recover after a race or training session. Once your body has healed, you’ll be back in shape and want to get going. The development of your body and your performance improvement depends significantly on the speed and quality with which you recover. The faster you improve, the sooner you can start training. A well-recovered body is much more resistant. In addition, the probability of injury is much lower. Finally, in the period after exercise, the body’s performance improves.
Physical exercise keeps us fit and allows us to take care of our physical and mental health. But the training itself is just as necessary as the subsequent recovery.
Recover After Training
They are recovering after a workout helps us feel better after the session and also allows us to prevent, for example, soreness. Also, people who take action at the end of their exercise routine experience less muscle soreness.
Therefore, it is crucial to also focus on recovery, which implies incorporating a series of attitudes
1. Stretch Before Training
Cold muscles are more prone to injury. Stretching is to increase your heart rate and warm up your muscles. Before a workout, a good warm-up dilates the blood vessels and ensures that the muscles are well oxygenated. Plus, it allows for a more excellent range of motion and relieves stress on joints and tendons, resulting in fewer injuries. Like doing low-frequency cardio, warming up prepares the circulatory and respiratory systems for exercise. The more intense the activity, the lengthier the warm-up should be (5 to 10 minutes).
2. Cool Down After Exercise
Cooling down is to lower your heart rate and relax your muscles gradually. It is as important as the warm-up. After physical activity, our heart beats faster than usual, our body temperature is higher, and our blood vessels are dilated. It means that if we stop suddenly, we could pass out. You can walk for about 5 minutes until your heart rate drops.
3. Stretch After Training
After the training session, the limbs, muscles and joints are warm. By stretching, we help reduce lactic acid buildup, leading to cramps and muscle stiffness. Stretches should be held for 10-30 seconds, be firm (but not painful), and be bouncy-free.
4. Maintain Proper Hydration
Rehydration is one of the vital elements of any routine. If we are dehydrate, it will cost us more to recover. With sweat, some of the critical fluids our body needs for physical activity are eliminated. It is required to drink a glass of water before starting and take small sips during the exercise.
5. Follow a Healthy Diet
After training, the body needs to replenish the nutrients it has lost. We must consume foods with protein and complex carbohydrates, which will help us rebuild muscle tissue that has been “deteriorated” during training.
It seems obvious, but following an asleep routine is the best way for the body to recover and prepare for a new workout. The body needs downtime to recover.
7. Reduce Alcohol Consumption
Consuming one or two alcoholic beverages after exercising can reduce the body’s ability to recover. According to the National Strength and Conditioning Association (NSCA), any drink with 4% or more alcohol can increase the urine you urinate, delaying rehydration after exercise.
8. Give your Muscles A Break
If performance decreases from one workout to the next, we need to rest our body for a day or two (this will vary depending on age and fitness level).
9. Take a Cold Bath
Cold therapy is often use to treat swelling and muscle pain as a way to speed up recovery time.
10. Avoid Overtraining
After a workout, the muscle recovery phase allows our body to rebuild and revitalize its muscles. Designing a correct training routine improves recovery and will help us achieve our goals.
Steps to get a Good Training
Whenever you are going to start a training session, whatever it may be, it is advisable to:
- Consult a specialist: before starting any exercise program, it is recommended that you consult a doctor. It will tell you what kind of sport you can do and if there are any limitations or medical situations that need to be taken into account.
- Choosing the right sport: high-impact exercises are not recommended for people with knee or back problems. In some cases, it’s better to opt for low-impact activities, such as swimming, which provide an aerobic workout without straining your joints.
- Learn the most appropriate technique: before performing any exercise, you must learn the best way to do it. Then, you can consult with a trainer or a physical therapist. They will adapt the activities to your physical abilities.
- Start Gradually: Start slowly and increase the intensity as you feel more ready. One of the most significant risks of injury comes from overtraining.
- Stop if it hurts: if, while exercising, we feel pain, it is better to stop.
What to Eat After Training?
After training, it is essential to consume proteins to help you regenerate and rebuild your muscles and tissues. Proteins can be establish in animal foods such as chicken breast, fish, and eggs, or they can also be of plant origin, such as legumes and oats, among others.
There are also nutritional supplements, known as ” sports supplements “, that are ideal because they gather the nutrients your body needs for that specific moment of training; they are quickly assimilate and very practical to carry.
Carbohydrates help replenish glycogen stores to deliver energy and control blood sugar levels. Some of the best carbohydrate options are fruits, natural yogurt, brown rice, and pasta.
Sodium, Potassium, Water
You lose water and mineral salts with training, so remember to stay well hydrated and include drinks that provide electrolytes.
We know you’ve been training hard in the gym, but lifting weight day after day can stall your progress. Muscle recovery and rest are essential parts of any strength training program, even more so than the workout itself. Recovery is a necessary step to making progress. In addition, it is essential to avoid injuries, follow constant training, and go to the limit from time to time.