How to restore the body after strenuous exercise.
During the birth of athleticism under the restoration was understood to be the length of time necessary to ensure that the body is able to naturally recover after physical exertion. Bodybuilders paid much attention to how to restore the body after strenuous exercise, and over time they realized that the recovery period can be increased artificially, like increasing workouts. In the end, created a whole Arsenal of techniques, including physiological
and biochemical effects. Thanks to modern scientific techniques rest after training, the trainee has the opportunity to not only recover their strength, but to do it faster. As a result it has a unique opportunity frequent workouts, faster than the overall growth dynamics of the “masses”.
Ideal methods of recovery after exercise
The ideal technique is that the recovery is already in training. Every 15-20 minutes of exercise a bodybuilder drink proteinopathy mixture, so by the time the rest after the workout his blood is saturated with glucose and amino acids. After each set of bodybuilders doing massage of muscles that were involved in the exercise. This massage contributes to the fact that one of them will be deleted protein “slag”, which is a residual products of protein metabolism.
The final workout
At the end of training athletes devote 10-15 minutes to deeply stretch all the muscles that contributes to the subsequent more rapid healing of muscle microtrauma, which are the result of the influence of physical activity. Such injuries include tears and damage of muscle fibers. Then bodybuilder massage room visits with a 20 minute session of deep recreational massage. After visiting the massage rooms he goes into the sauna, where at least 15 minutes. The final step in the gym is a 20 minute swim in the pool. In the locker room or in the cafe at the sports club bodybuilder accept a sizeable portion of concentrated protein mixtures and carbohydrates, and then goes home. An hour later he receives another portion balkanology mixture. Giving physical stress on the body, you need to remember about nutrition and aerobic exercise, post-workout because the day is accompanied by an overall drop in metabolism, i.e. lower energy tone that, in turn, has a negative effect on muscle anabolism.
Muscle recovery after exercise
Muscle recovery depends, in the first place, not the right strategy activities, and from common mistakes bodybuilders Amateur. Such errors include: 1) large load exercise. The load should be moderate; 2) duration of the sessions. If exercise is prolonged, it can cause liver and muscle to lose its emergency reserves of glycogen; 3) the duration of sleep. Bodybuilders are recommended extra sleep during the day; 4) aerobics that promote growth of “mass”. Their selection is carried out individually, taking into account the level bodybuilder and workout intensity; 5) properly chosen diet necessary for muscle growth. The diet of a bodybuilder should be based on natural and whole foods; 6) obtaining the required number of calories. Upon receipt of calories in a smaller amount than necessary, may deteriorate the overall health of a person; 7) the presence of stress, which affects the deceleration of anabolism. “Mass” will fully grow only with the provision of mental peace; 8) unbalanced training process. A balanced exercise includes 4 components: training, aerobic exercise, recovery and nutrition; 9) during training load should not be monotonous, as monotonous physical exercise on the body will kill the process; 10) availability of alcohol and steroids. When you exercise, it is recommended the elimination of the consumption of alcoholic beverages and steroids;
The secrets of recovery after physical exertion
1. The need for stretching muscles before you start doing the exercises and after its execution;
2. Recommended food in compliance with the rules, which include balkanologie mixture, free amino acids;
3. Aerobics for “washout” of protein toxins from the muscles;
4. Massage, aimed at working the muscles. Ideally, the campaign will start immediately after training;
5. The adoption of water therapy, which involves use of the sauna, steam room, swimming pool. Water therapy has a restorative effect after exercise.