More and more people are looking for a form of entertainment in sports while helping them to maintain a better state of health. In this sense, there are those who prefer to bet on sports more focused on cardio and others on bodybuilding. However, regardless of this, and although the level of demand for the muscles is not the same, it is important to know how to recover the muscles after exercise.
Throughout this article we are going to explain everything you need to know to be able to recover your body after having done a physical activity, and that your muscles are more quickly in the best conditions to be able to face another session.
Keep in mind that a correct recovery of the muscles is very important, since, if they are not in an optimal state before exercising them again, the chances of suffering an injury are notably increased. This can be less or more serious, but it is always preferable to bet on prevention and do everything possible to achieve good muscle recovery. Next, we will explain everything you need to know.
It is very important to know that during a workout the body is getting tired, and therefore all the muscles, bones, tendons, ligaments… If you do not recover them properly you will find that your performance is reduced, but you will also be more likely to suffer an injury.
Types of muscle recovery
Before giving you the tips you need to know for a quick recovery, you should know that there are mainly two types of recovery, which are the following:
In passive regeneration, the body is left to recover on its own, and is expected to be able to compensate for the training load and proceed to restore its physical capacities as quickly as possible.
Active regeneration, on the other hand, seeks to collaborate in the regeneration process, supporting the muscles and the body in general with different methods for body stimulation during the rest phase. In this way, the body needs less time to recover.
Tips to recover muscles after exercise
There are different methods that are very effective to know how to recover the muscles after exercise. Here is a series of tips that are key to achieving your goal.
State back to calm
Workouts should always end with a short cool-down phase, as this helps with muscle recovery. To do this, when you reach the last ten minutes of the training session, it is advisable to reduce the pace, as this will favor recovery.
In this way, both the cardiovascular system and the metabolism slowly return to their normal state. At the same time, they manage to release the accumulations and the muscular hyperacidity is minimized.
In addition, reducing the intensity of the final minutes of training helps to accelerate the arrival of the recovery phase.
After each workout it is highly advisable to stretch, resorting to short and easy stretches. This helps to speed up recovery, reduce any possible muscular tightness and prepare the body for the next session.
Stretching helps reduce post-exercise tension and maintains flexibility in the muscles. In addition, it has a relaxing effect on the body and mind; and this contributes to a better and faster regeneration.
Keep’s method consists of making water contrasts. In the post-training shower, you should alternate between hot and cold water for 30-40 seconds and repeat the procedure 5 to 8 times. Thanks to cold water, muscle pain is reduced, while hot water promotes blood circulation and relaxes both tendons and muscles.
One of the best options to recover the muscles after physical exercise is to resort to cold baths. These are especially recommended after hard running sessions or other high intensity exercises.
Thanks to a cold water bath after exercise, the circulation of blood in the muscles is reduced, thus being able to deal with the hemorrhages that they may have inside. With very cold water, waste products are eliminated in the muscles and an intense metabolism is produced.
active relaxation techniques
Active relaxation is based on the direct connection between body and mind. Therefore, it is recommended to carry out relaxation programs, even if they are only about 10 minutes. In this way it is possible to reduce the tension as well as the concentration of lactate in the muscles.
Sleep is one of the easiest, fastest and most effective methods to recover muscles. All training stimuli are processed while sleeping, as this is the time when tissues are repaired, muscles are developed and the body and mind are restored.
Depending on the intensity of the exercise you do, it will be necessary to sleep about 7-8 hours each night. If you do not get enough sleep, the body will react with a slower recovery, in addition to suffering from irritability, reduced metabolism, etc.
The body needs energy to recover, so you must replenish your reserves when you have finished your training. Complex carbohydrates and protein should be combined, as they stimulate the regeneration process. In addition, the combination of macronutrients contributes to muscle development.