Body building is not only exercise, but also rest and recovery. Without them, your efforts will not be successful and you will not reach your training goals. After exercise recovery has an important impact on your muscle gains and overall performances. With proper recovery, you will be able to train more effectively.
Unfortunately, many people plan their workout program with the wrong assumption that the more they exercise, the more their muscles will grow and rarely give their body the necessary rest, relaxation and nutrients in order to recover after the effort and prepare for the following training sessions.
Why Is Recovery after Every Exercise Session Important?
After exercise recovery is essential for at least two reasons: tissue and muscle repair is one of them, and strength building is the other one. These two factors become even more critical when the training session involves lifting heavy weights. Your muscles need some time to be repaired and rebuilt, time that usually involves between 24 and 48 hours.
If you put them to work soon than that, you risk tissue breakdown, and there will be no building at all. Moreover, when your routine involves regular weight lifting, you should avoid working the same groups of muscles two days in a row.
A Few Ways to Recover Fast after Exercise
Professional athletes and body builders have many methods to recover after training. In fact, most have established their own recovery procedure, but they all follow the next basic principles:
- Replacing fluids – Since you sweat a lot during exercise, you should replace the waters lost as soon as possible, in order to re-balance your body and support your metabolic functions.
- Eat properly – The energy you consume needs to be renewed, in order to fuel your body’s recovery and your tissues’ repair process; eat within one hour after your workout and include high-quality proteins and carbohydrates in your meal.
- Have a massage – It will improve blood circulation and help you relax your muscles.
- Rest – Do not forget that your body needs time to recover from injury or illness, no matter how great its inner capacity for repair and recovery is.
- Sleep well – Optimal sleep is of an amazing help to those who exercise regularly, because the Growth Hormone, responsible for the growth and repair of your tissues, is produced while you sleep.
- Avoid overtraining – Design a workout routine that does not include excessive, heavy training, because any exaggeration could undermine your efforts and be harmful for your body and your goals.
- Recover actively – Gentle movement will improve circulation and will ease the transport of nutrients and toxins throughout your body, helping to a faster muscle repair.
Listen to Your Body
Maybe the most important piece of advice when it comes to recovery after tough workouts is to get to know your body better. If you feel tired and sore after training, or you notice your performances decrease, it means that you need to rest more and allow your body to recover.
Always listen to the warnings that your body sends you and do not make the inexcusable mistake of ignoring them. This way, your training will be in harmony with your body, and you will get the results that you expect.