восстановление после тренировки

Competent recovery after exercise

Many people who dream of losing weight or building muscle as quickly as possible make the serious mistake of not taking the time to recover. They believe that resting time will delay the desired result.

Processes in the body during sports

Let’s see what happens to the muscles during exercise. During training, muscles are stretched, microtrauma is formed. Processes aimed at restoring muscle fibers begin to occur in the body. It is important that the body restores not only damaged tissues, but also prepares them for further stress. It is thanks to this that the muscle mass increases, the athletic qualities improve. However, muscle recovery and growth takes time.

If there is not enough time for recovery and rest, athletic performance may decline.

Principles of Recovery

The speed and quality of recovery are influenced by many factors, such as nutrition, the amount and quality of sleep, stress, age, lifestyle and much more.


The dream had to be at least 8-9 hours long. It is necessary to go to bed no later than 23 hours. Before going to bed, it is advisable to take a walk in the fresh air. Worry about total darkness and silence in the bedroom. Air out your bedroom before going to bed and keep it cool.


Nutrition during strenuous workouts depends on their goal. If you’re looking to lose weight, eat foods that are high in protein and fiber. Limit your intake of fast carbohydrates and fatty foods.

If as a result of training you want to build muscle mass, you need to correctly combine carbohydrates and proteins in the menu. A nutritionist or trainer will help you find the right diet. He will also recommend taking sports nutrition if necessary.

Cool Down

This is an essential part of your workout to gradually calm your muscles. After the end of intense classes, you need to allocate time for light exercises – walking, jogging. The more intense the load, the more time you need to give for a cool down. Don’t leave the gym without giving your muscles time to gradually relax.

Drinking regime

With intense physical exertion, the body is actively losing fluid, this loss must be replenished. Adequate amount of fluid improves metabolism and facilitates the delivery of nutrients. The most suitable drinks are still mineral water with lemon or lime juice, isotonic drinks. These drinks allow you to replenish the loss of not only fluid, but also salt.


During the recovery period, it is important not to lie on the couch, but to do not too intense morning exercises, take walks, ride a bike.


With the help of massage, you can improve blood circulation, reduce muscle pain, speed up and facilitate the recovery of the body. Use a special massage oil, the duration of the procedure is 15-20 minutes.

Water treatments

A contrast shower or cool bath can quickly reduce muscle soreness. The duration of the bath is no more than 10 minutes, before going to bed, add a little aromatic oil with a soothing effect. A visit to the sauna, and especially the Russian bath, has a beneficial effect on the body. A hot broom will have an excellent effect on strained muscles.

In order for training to bring you only benefit, you need to develop the right action plan. At the initial stage, it is better to contact a specialist who will help you draw up a training and rest schedule, give recommendations on proper nutrition and drinking regimen. Listen to yourself, control the degree of stress, get enough rest and get enough sleep. Only then can you achieve the desired results.

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