How to recover muscle after sport?
Recovery is the key to success for sports performance, it is the phase where our body will recover from sudden excess during training and the practice of the activity. This is an essential phase to feel fit quickly, avoid injury and muscle pain and achieve the goals set.
Recovery after sport
Recovery is a key step that is too often neglected by many athletes because once our training is done we think that is enough, that there is no need to take care of your body after what it has been subjected to. except recovery is part of training. Post-workout nutrition plays an important role, but you also have to think about yourjoints to properly restructure its muscles and joints.
Stretching is involved in so-called active recovery, which encompasses all actions aimed at helping the body to recover as quickly and efficiently as possible. It is therefore essential to stretch well immediately after training regardless of the muscle groups used, you must not forget any because even if you work a specific part of the body, all the muscles have worked.
If the muscles are damaged, it is better to wait two hours and more. Stretching limits aches and allows the muscles contracted by the effort to regain their length at rest. They also help eliminate lactic acid by promoting blood circulation.
They must be practiced gently, without jolts, and must not be painful. Short, repeated stretches are better than a single long stretch. Indeed, stretching for too long blocks the circulation of blood in the muscle and does not allow the elimination of lactic acid. In practice, each muscle or group of muscles solicited by the effort must be stretched for 12 to 15 seconds (4 to 5 complete breaths), 4 to 6 times, alternating left and right sides. Massages after exercise are also a good way to limit muscle aches and eliminate toxic substances produced during exercise.
Stretching is not just for the recovery phase. Practicing them regularly helps preserve muscle elasticity, strengthen the junction area between muscles and tendons and increase general flexibility and range of motion.
Sleeping is the easiest and most effective way to allow our body to recover. It is indeed when we sleep that our body will repair small injuries or traumas related to training and that muscle growth will take place. It is also during sleep that muscle tissue is rebuilt thanks to growth hormones. In addition, by reducing the excitability of brain cells, deep slow-wave sleep causes muscles to relax. The latter enter a phase of inactivity, an essential stage in the regeneration of muscle cells. Finally, sleep improves and regenerates the immune system, which is beneficial for athletes since intense physical activity affects their defenses and makes them more prone to infections.
Regular sports activity significantly improves the depth and quality of sleep. On the other hand, lack of sleep affects athletic performance. One does not go with the other, the relationship between sport and sleep constitutes a virtuous circle.
Rest is very important after intense exercise and should not be neglected. It is recommended not to exercise for at least a day in order to give the body time to eliminate toxins, replenish its energy reserves and regenerate muscle tissue.
It is advisable to sleep between 7 a.m. and 9 a.m. per night in a cool room without light, which will improve the quality of sleep. Avoid and stay away from electronic devices that emit blue light that stimulates the brain and therefore delays fatigue. It is logically necessary to avoid caffeine after 3 p.m. because the half-life of caffeine is 6 hours and its stimulating effect is no longer to be proven, coffee in the morning yes, coffee in the evening no. Preparing for sleep is already starting to recover. 7 and 9 a.m. per night, dark, cool, avoid blue light in the evening, night mode on telephones, avoid caffeine after 3 p.m., caffeine half-life = 6 hours so too much caffeine in the body
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8 tips to speed up muscle repairhttps://www.runtastic.com/blog/en/learn-how-to-speed-up-your-recovery-with-these-8-tips/
How to recover after sportshttps://www.topsante.com/minceur/comment-recuperer-apres-le-sport-638579
4 tips for recovering well after sporthttp://www.fedecardio.org/Je-m-informe/Je-bouge/4-conseils-pour-bien-recuperer-apres-le-sport