How quickly to recover after training?

For the effectiveness of training and their beneficial effects on the figure, an important role is played by rest and muscle recovery. Therefore, to learn how to quickly recover from training, you need to pay attention to the following points:

1. Dream . It is during it that the muscles fully renew after hard exercises and grow best. Sleep must be 7-8 hours.
2. Power . It must be balanced and fractional . There is need 5-6 times a day, while the food should be proteins and carbohydrates. Especially remember about the carbohydrate window, restore nutrients and lost calories during training.
3. Duration of training . It should be no more than 90 minutes. Excessively heavy and lengthy studies will not bring success and positive results.

How many muscles recover after training?

Considering the question of how quickly to recover after training, it is worth noting that the recovery time of muscles depends on how strong the load was. In mild and moderate, the muscles should be allowed to rest from 24 to 48 hours. Therefore, developing a training plan, this should be taken into account and do not load the same muscle group for two days in a row. And one day a week should at all abstain from classes or limit yourself to easy exercise.

Muscle Pain after Exercise

After a while after the strength exercises, there is pain in the muscles. This suggests that exercise was effective. During intense training, muscle fibers are damaged, which leads to microcracks and ruptures, resulting in pain. Thus, the synthesis of protein, which is the main building material for tissues, occurs. The body awakens to start the recovery processes, making the muscles stronger and more enduring.

But pain can also occur due to trauma. Usually this happens when the correct technique of performing exercises is not observed or the transition to strength training without a preliminary warm - up . If in the first case the pain is burning, then during the injury it is sharp and sharp. Therefore it is recommended to use a special ointment for muscles after training. Immediately after receiving trauma, it is necessary to apply a cooling ointment, which includes analgesics, menthol, essential oils. Thanks to the cooling effect, it soothes and pains the injury site.