Muscle recovery after training is a very important process. Some athletes do not pay much attention to this, and in vain. This article will give tips on how to speed up the recovery process.

Very often you can hear the word “overtraining” from athletes. However, there is no such state. The thing is that the body did not have time to recover. There can be many reasons for this, the main ones being the lack of rest time and the wrong recovery process. How to speed up this process will be discussed below.

Restoration of muscle tone

First of all, it is worth remembering that muscle recovery after a workout must be earned. However, this does not mean that it is necessary to "die" during training. For classes to be effective, it is necessary to properly use the stressful state of the body after exercise.

Very often athletes make the mistake of focusing only on the recovery itself. But after all, training affects the entire body as a whole, and not just muscle tissue. The Right Process recovery means the following:

• Muscle recovery after training.
• Removal of decay products from the body.
• Recovery of energy reserves.
• Restoring the normal operation of the central nervous system.

Now recovery can be quite simple, because proper nutrition and special therapy has a beneficial effect on the entire body. The same sleep, which is given a sufficient amount of time, restores the nervous system and helps to accelerate the processes of burning fat and building mass. And, for example, coffee can improve the functioning of the central nervous system and reduce pain in the muscles.

How to restore muscles after a workout

Prioritizing muscle recovery after a workout is just as important as setting goals for each session. It is impossible to jump higher just by running. So is the case with recovery. When priorities are set, you need to make sure they are correct. Very often, the progress of athletes is hindered by malnutrition. If the goal of your workout is to burn fat, then you need to refrain from foods containing sugar.

After exercise, the body needs fast-acting carbohydrates, which can be easily obtained with sports drinks. However, the athlete prefers a carbohydrate supplement, reducing all the efforts made in training to zero. It is very important to prioritize and then make sure the methods chosen are effective.

Nutrition for Muscle Recovery

Never underestimate the role of nutrition in post-workout muscle recovery. Receiving all the necessary substances, the body will be able to quickly restore all the violations received during training. In this case, little energy will be spent, which is also important.

It is best to give preference to protein compounds of animal origin. They contain in their composition immediately 9 of the most valuable amino acid compounds for the body, which will accelerate the process of tissue repair and supply the body with all the necessary substances. This in turn will speed up your metabolism. Conducted studies have shown that when using protein after training sessions, the rate of weight gain increases by 38%, and strength indicators - by 33%.

It is also important to remember about fruits and vegetables. For example, all berries that have a dark color contribute to the speedy removal of decay products from the body. This has a beneficial effect on the process of muscle recovery after training. The same can be said about many fruits or leafy vegetables that improve metabolic processes.

To reduce the level of estrogen, cruciferous vegetables are a very valuable food product. You should not get involved in them only for those athletes who want to lose excess weight.

Despite numerous articles talking about the dangers of fats, in practice everything is somewhat different. For example, fats derived from whole sources (avocados, nuts) have a protective effect on the body. They contain a large amount of Omega-3 and Omega-6 fats that can speed up the restoration of the skeletal system. They also provide the body with valuable vitamins and minerals in an easily digestible form.

A very valuable product in the recovery is fish oil. With its help, signaling to cells is carried out and anti-inflammatory protection of the body is provided. This product has long been known as very valuable from a medical point of view. AT traditional medicine it is used quite widely. No less important are other fats that have a variety of positive effects on the body.

Speaking of nutrition, it is simply impossible not to mention ordinary water. With a lack of fluid, the process of muscle recovery after a workout will slow down. Water reduces the load on the heart and muscles, and does not allow the body temperature to rise. But the temperature of muscle tissue is a very important indicator in recovery.

It is very important for recovery processes to take care of the intestines. All problems with this body negatively affect the absorption of nutrients and vitamins. A large amount of toxins begins to be released, metabolic and fat-burning processes slow down, and the production of neurotransmitters that affect the overall mood of the athlete decreases.

Of course, more than one article can be devoted to intestinal problems. However, a few simple tips will help you improve the process of muscle recovery after a workout.

1. Eat prebiotics and dairy products.
2. Try not to eat wheat products.
3. Avoid using anti-inflammatory drugs such as ibuprofen.

How to speed up muscle recovery

A large number of studies have been conducted that have shown that severe emotional and physical stress negatively affect the process of muscle recovery after training and, accordingly, the progress of the athlete.

Stress reduces the body's ability to adapt to training loads. This is due to a decrease in the number of killer cells and disruption of the functioning of the hypothalamic-pituitary-adrenal system. It is this system that is responsible for the synthesis of hormones, and as a result of normal operation, more cortisol begins to be produced. This hormone stops tissue repair, and, consequently, the growth of their mass.

You need to learn how to manage stress. Here are a few tips on how to do this as efficiently as possible:

• It is necessary to study the consequences of stress and its effect on the body. Only in this way can a person reduce his own stress.
• Use breathing techniques muscle relaxation. Meditation is a very powerful tool in dealing with stress.
• Listen to music. This will reduce the level of cortisol in the blood.
• Do massage and self-massage. This will reduce pain after the training process.
• Get enough sleep. Dream - essential part recovery process, and this should not be neglected. The body will never function well if you don't get enough sleep.

The intake of carbohydrates will also help to significantly speed up the process of muscle recovery after a workout. They have a variety of effects on the body, for example:

• Reduce blood cortisol levels, thereby improving body composition.
• Increase insulin levels, cause antioxidant protective reactions in muscle tissues.
• They have a beneficial effect on the functioning of the thyroid gland, on the work of which metabolic processes depend.
• Increase the level of hydration by retaining fluid in the body. However, in this case, an excess of carbohydrates already has a negative effect.

The optimal time to consume carbohydrates is the time after the completion of training sessions, and in the evening. You can not eat carbohydrates before the start of the workout.

Recovery workouts

For the fastest recovery of muscles after training, it is necessary to maintain a balance between the intensity of training, rest and little activity. Sometimes frequent exercise can speed up the recovery process, and sometimes, on the contrary, slow it down.

So, let's say, when an athlete has severe pain after a workout, you need to make classes more frequent. The fact that frequent training can reduce pain in the muscles has been scientifically proven.

At the same time, if the athlete often runs, or the intensity of training is high, it is better to reduce the load. The following tips will help make your recovery more efficient:

1. In one training session You need to include strength and cardio loads.
2. Use two workouts each day, with one being high intensity and the other high volume strength training.
3. Make your sessions longer than one hour.

Video on how to restore muscles after a workout:

Overtraining and Recovery

Intensity is a measure of how hard you force your muscles to work. The more work you do in a given period of time, the more intensely you train. However, the harder you work, the longer the recovery period required for your body to rest and grow.
Overtraining occurs when you training your muscles too intensely, preventing them from fully recovering. Sometimes you can hear from athletes that they "tear" the muscles, and then let them recover. But such an approach is not entirely justified. physiological point vision. During hard training, minor tissue damage can occur, and this is what explains the residual muscle pain. However, pain is only side effect, indicating that the muscles need time to recover from the transferred loads.
tense muscle contractions accompanied by a number of complex biochemical processes. The process of using energy in working muscles leads to the accumulation of toxic by-products of breakdown, such as lactic acid. The fuel for energy release is glycogen stored in the muscles.
The body needs time to restore the chemical balance of muscle cells, remove residual breakdown products and replenish depleted glycogen stores. But there is another, even more important factor: time is needed for cells to adapt to the stimulus of exercise and grow. So if you overload your muscles by forcing them to work too hard and without enough rest from your previous workout, you won't give them a chance to grow and your progress will slow down.

• Different muscles after exercise recover with different speed . Biceps, for example, do it faster than others.
• The muscles of the lower back are the slowest to recover. It takes about a hundred hours for them to fully rest after a hard workout.
• However, in most cases, forty-eight hours of rest is enough for any part of the body, which means that there should be a break of at least two days between workouts of the same muscles.

First stage training should take place only at an average level of intensity, so less recovery time is required here. But in later stages of training, in order to overcome the growing resistance of the muscles to change and growth, the intensity level must be increased. We should not forget about another important factor - Trained muscles recover faster after fatigue than untrained ones. Therefore, the more results you achieve in bodybuilding, the faster you will restore your strength and the richer your training program will become.

athletic exercises(with the exception of very special exercises with limited range of motion) should be performed in such a way that each muscle moves with maximum amplitude. Any part of the body must be fully extended, and then bent until the muscles are fully contracted. This is the only way to act on the entire muscle as a whole and on individual muscle fibers.

Overtraining Syndrome

Fitness is a medicine that heals not only the body, but also the spirit. However, like any medicine, when the dose is exceeded, it turns into poison. Excessive physical activity has a devastating effect. First, training begins to lose effectiveness, then more and more time is required to restore the body, and, finally, health problems begin.

The opinion that overtraining threatens only professional athletes is fundamentally wrong. Just the same, it is they who are engaged under the close attention of professional trainers and the dosing of the load is correctly distributed among them. Unlike those who are in an ardent desire to fold 5-10 extra pounds does not notice the approaching disaster. And you just need to learn to listen to your body. Perhaps the reluctance to run or another approach to the exercise indicates not laziness, but fatigue. Undoubtedly, improving the figure is impossible without increasing the intensity of training, but working to wear out is a detriment to yourself.

Time is a necessary condition on the way to beautiful body. After a few months of training, the first visible results. But only after 2.5 - 3 years you can come to a perfect body. You can't speed up the process of burning fat or building muscle, so patience is the best thing that can come in handy in this case.

Self-diagnostic.

The initial diagnosis can be carried out independently. To do this, in the morning, at rest, after a natural awakening and before the first cup of coffee you drink, you need to measure your pulse. For women, the normal heart rate ranges from 68 to 72 beats per minute. A slow or rapid pulse should be a signal for concern.

Symptoms of overtraining at the very beginning are subtle. It may take several months before the feeling comes that something is wrong with the body. Decreased effectiveness of training, emotional depression, poor physical condition, sleep disturbance are often attributed to the stresses that occur at work or at home. It is possible that this is true, but do not ignore the duration of discomfort. If the unpleasant situation is left far behind, and the symptoms do not go away, then it can still be overtraining syndrome. So listen to yourself and answer the following questions:

Are you having trouble waking up in the morning?
Do you sleep 12-14 hours a day, but still constantly want to sleep?
Do you suddenly develop insomnia?
Do you wake up before dawn and try to fall asleep again to no avail?
After sleep, do you feel tired and weak, although you went to bed on time and slept enough?

Even one positive answer indicates a violation of the usual sleep pattern.

Are you unable to deal with your sudden irritability?
Do you have regular bouts of anger?
Have you become constantly nervous?
Are you constantly in a bad mood lately?
Did you cry often?

Even one positive answer indicates the presence of psycho-emotional disorders.

Is it difficult for you to master the usual training program?
Does it seem to you that the usual weighting agents have begun to weigh more?
Are you taking longer to recover from workouts?
After training, you began to experience muscle pain and aching joints

Positive answers to the questions of this group indicate a decrease in the return on training.
Do you get sick with colds more often, like acute respiratory infections or herpes?
Is recovery taking longer than before?

Positive answers to the questions of this group indicate a decrease in immunity.

If you see symptoms from each group at the same time, then measures should be taken immediately, otherwise everything will become much more serious. Unrestrained training combined with a constant diet can lead to hormonal imbalance. And this: skin problems, failures menstrual cycle, bone thinning.

Prevention can be a normal calorie diet, the consumption of a sufficient amount of vegetables and fruits, the intake of complex vitamins and minerals.

Causal relationship.

What can cause overtraining? In short: violence against one's own body. In more detail, there are a number of reasons:

Reason one- Excessive physical activity. Physical activity is stressful for the body, but there is nothing wrong with it. It is impossible to change yourself for the better if you do not shake your muscles or cardiovascular system. But any stress beyond measure destroys the psyche and worsens the physical condition. Stress accumulates if you constantly exhaust the body with training, without giving it enough time to rest.

Reason two- poor nutrition. The most important determinant of overtraining syndrome is a calorie deficit. In order to recover from stress, muscles need amino acids, sugar, vitamins, etc. By depriving yourself of most of the calories for the sake of losing weight, you are depriving yourself of nutrients, which in turn significantly reduces the body's ability to recover from training. For the body, this is a double whammy.

Reason three- Achievement Syndrome. The excellent student syndrome is the desire to do everything better than others, to do absolutely everything with five plus, spending a minimum of time on what other people spend many years on. "Excellent students" put their desire to be better than others above all else. They spoil their own health with this approach.

And finally, the overtraining syndrome can strike those who forget that fitness is a science, neglecting the rules of which can lead to disastrous results.

Basic methods of treatment and prevention.

Overtraining syndrome, fortunately, is easily treatable and you don’t have to give up fitness forever.

First, you need to give your body a break: cancel standard workouts for several weeks and replace them with walking, yoga or stretching.

Secondly, it is necessary to reconsider the principles of nutrition: the calorie content of the diet should be brought to normal, the consumption of vegetables and fruits should be increased to 5-8 servings per day, you can additionally take a complex of vitamins and minerals. Foods rich in vitamin C are also beneficial. Balanced diet will immediately show its positive impact.

However, it is still not worth bringing to the overtraining syndrome. It is not difficult to follow basic preventive measures.

• Don't get hung up on the same program after all, the same exercises affect only a few muscles, which leads to stress. Avoid monotony: go outdoors, play tennis, practice extreme hobbies like rock climbing.
• keep a workout diary, where you will write down all your approaches and repetitions, the order of exercises and the reaction of your body to them. This will help to determine in time not only delays in growth dynamics, but also overtraining syndrome.
• do not hurry . Remember the 10% rule, according to which the increase in load should not exceed 10% per week. For example, when running a 5 km weekly increase should not exceed 500 m.
• drink more water , because even the slightest drop in the level of hydration has a very significant effect on general condition organism. If training takes more than 60 minutes - you can drink sports drinks, if less - plain still water or diluted fruit juice.
• don't starve! A hungry body cannot be healthy. In addition, nutrition should be balanced and contain proteins, fats and carbohydrates in appropriate proportions.

Of the total caloric content of the diet, 50% should come from carbohydrates, 35% from proteins and 15% from fats.

Recovery time

Recovery time

Since muscles are able to recover faster from non-traumatic workouts than from traumatic ones, the recovery time should also be different. Therefore, you should give your muscles more rest after a traumatic workout.

In most gyms, bodybuilders train, for example, the chest on Monday, no matter what. Whether she recovered from the last workout or not, if today is Monday, then this is chest training day. This is mistake. The recovery time of each muscle should be determined by how quickly it recovers. As I have noted, if you do not allow the full anabolic response to training to take place before next workout, you will lose all the positive effects of training on protein metabolism and, as a result, get, on the contrary, a negative one - an increase in catabolism.
Your recovery options are limited.
To make matters worse, the human body's regenerative capacity is limited. Imagine that they are measured in dollars. Let's say you have ten dollars a week in your recovery fund. Non-traumatic arm training costs one dollar, and traumatic training costs two. Non-traumatic leg training costs two dollars, traumatic - four. Non-traumatic chest, back, and shoulder workouts cost one dollar each, and traumatic workouts cost three. If you train each body part in a traumatic style for a week, you need about 15 dollars, i.e. much more than your budget ($10) allows. However, by alternating traumatic and non-traumatic training, you can reduce the cost of recovery. Doing a non-traumatic leg workout instead of a traumatic leg workout will save you two dollars. By doing the same with the muscles of the chest and arms, you will save another three dollars. Reducing the amount of injury to your muscles in a week will allow you to recover more easily. Therefore, if you want to increase the frequency of training any part of the body, you should either reduce the amount of injury from training other parts of the body, or train them less often.
Imagine that your arms are lagging behind in development, and you want to tighten them up by increasing the amount of load. If you only worked them, you could do it with trauma training five days a week. (Please don't try this, I'm just giving a theoretical example.) If you alternated between two traumatic workouts and two non-traumatic workouts, you could train your arms every day. What if you want to have big feet? To include one traumatic workout for them in the program, you have to sacrifice two traumatic arm workouts. Every time you increase the frequency or intensity of training, you slow down the recovery of other parts of the body. While it is absolutely true that you need to train more often to pull up a lagging muscle group, many bodybuilders fail if they do not understand that in order to additional work something needs to be sacrificed for this group.

Even most symmetrically developed bodybuilders have muscle groups that respond better to training. The lag in the development of some parts of the body is due to not very effective protein metabolism in them. In such muscles, training causes a relatively low anabolic drive and at the same time a rather strong catabolic response. The only way to correct the situation is to increase anabolism in them, while lowering the level of catabolism. For most people, this doesn't work very well. Ask the last two Mr. Olympias why they couldn't get their biceps up to the level of the rest of the muscle groups. Only a radical approach can reduce the imbalance.

How can you speed up muscle recovery?
The training may be effective way start the mechanism of muscle growth if you give them enough time to rest. The more traumatic the workout, the more time it takes. Strong parts of the body usually recover faster than weak parts that seem to take forever. This distinction has important implications for bodybuilders. This means that you have to tailor your recovery time to each muscle group. Obviously, you should not load a muscle that has not yet fully recovered, otherwise local overtraining will occur. Such a simple statement completely contradicts what we see in most rooms. Many bodybuilders go from three to seven days between workouts of the same muscles. This interval is set in advance and is the same for all muscle groups. Once they decide to work out the muscle once every three days, then they will have two workouts per week, and individual recovery time is not taken into account. The fact is that lagging parts of the body need more time to rest than strong ones. As noted in the previous parts of this article, the degree of injury caused by training is also an important factor to take into account when you determine the amount of time you need to rest.
The main problem with conventional training schedules is that you load the strong parts of the body more than the weak ones, resulting in an unbalanced development. The imbalance is further exacerbated when you reload a muscle that has not yet fully recovered. This prevents the growth of weak muscle groups, leading to their overtraining. By training them less often, you will allow them to recover and grow a little. Of course, it would be even better to train them more often if you could find a way to speed up recovery. A rest day is the best anabolism accelerator The first reaction of muscles to training is very negative - increased catabolism and slowed down anabolism. Your body tries to fight this by increasing anabolism and slowing down catabolism. The best assistant to him in this battle is a day of complete rest, in which you do not give your body any catabolic stress. This greatly reduces the catabolic drive. And since you avoid the slowdown in anabolism caused by training, protein synthesis increases significantly. During rest, the level of anabolism is high and catabolism is low, which creates a very favorable environment for speedy recovery and muscle growth. Unfortunately, this metabolic trick cannot be repeated twice. After 24 hours, the anabolic response fades, and the ratio of the levels of synthesis and fiber breakdown again inclines in favor of the latter. This is why irregularly trained people do not grow. The body responds positively to a rest day only if you load its recovery capabilities with regular training.

Overtraining and progress

According to statistics, the main reason that more than half of the clients of fitness clubs stop their classes is the lack of results. And indeed, after a period of quick and rather easy successes, there suddenly comes a moment when the process goes on, but no achievements are observed.

Neither an increase in loads, nor the introduction of additional training into your schedule can affect the situation. In addition, there is a feeling of constant fatigue and apathy. “Apparently, fitness is not for me,” the man thinks disappointedly and sadly leaves the club.
It’s a pity, it was not worth it to capitulate so quickly to the difficulties that arose, especially since they are all temporary. This period of failures and disappointments is just a test of strength, from which each of us can easily emerge victorious. To do this, you just need to know what is happening to us during this period, and respond in a timely manner to the signals that our body sends us. And then the period of physical improvement will last for a very long time, and the process itself will bring only joy and pleasure.

Success in improvement physical form depends on how effectively we manage to implement the basic principles of fitness - training, nutrition and recovery.
Practice shows that, as a rule, enough attention is paid only to training and nutrition, and the process of rest and recovery is left to chance.
This omission is quite understandable and understandable. AT Everyday life the bulk of our time and energy is devoted to work, study, raising children and household chores. What if we add regular workouts in a fitness club to this? But all the main processes in your body occur outside gym. Our muscles are strengthened and grow not during the training itself, when only the adaptation mechanism is turned on, but when we passively rest - we enable the body to direct energy to “repair work” to restore the muscular-ligamentous apparatus and to strengthen its “combat positions”.

This also applies to the process of fat burning. The main task of training aimed at reducing body weight is to set up the body to receive energy in everyday life from fats and speed up metabolic processes. But in a state of overwork and overtraining, the metabolic rate automatically slows down and the effectiveness of the training inevitably decreases, or even completely reduces to zero.

If, after a high-intensity workout, we continue to actively expend our energy, do not sleep enough, and even stay in a state of constant nervous tension, then we greatly increase the risk of falling into a state of stress. And then no more muscle growth no need to say - to save what was. Moreover, long-term under-recovery leads, first of all, to the loss of muscle mass, since it consumes the largest amount of energy and becomes economically unprofitable for the body in the conditions of an energy shortage.

Rules for a good holiday
Our recovery period needs the same careful planning as the training process. There is nothing super complicated in this, especially if you know the basic rules of the recovery strategy, they are also the rules for dealing with overtraining.

Rule 1. Get enough sleep!
The textbook eight hours of mandatory sleep is a very conditional figure.
Each of us needs a different amount of sleep to feel good. So in this matter, focus solely on your individual characteristics and needs.

Rule 2
Even if you are a pronounced "night owl", try to fall asleep no later than 24 hours (at least make it a time for passive rest). It is at night that regeneration processes occur most intensively. One sleepless night can set you back far from your fitness goals. If you have difficulty falling asleep, your sleep is restless and interrupted, try to determine the cause of this and, if possible, eliminate it. Do not forget about the methods of auto-training and psycho-emotional relaxation.

Rule 3. Recover!
Is your goal to increase muscle mass? Then "heavy" workouts for the same muscle group should be carried out only if they are fully restored, otherwise your training will take place in the mode of catabolism - destruction muscle tissue.
The ability to recover for each of us is individual. For someone, two or three days of rest is enough, and for someone, even a week will not be enough. different muscles It also takes time to recover. And each of us must clearly define this time for ourselves. An indicator of muscle readiness for a new work with weight - if during the working set you feel that you could add one or two more repetitions.

Rule 4. Take supplements!
During high-intensity training, take an antioxidant complex and / or adaptogens.
Antioxidants (vitamins A, E, and C, acting synergistically in the complex) promote tissue regeneration and protect against the damaging effects of free radicals, the number of which increases sharply during heavy physical exertion.
Adaptogens are natural preparations that increase the body's resistance to adverse environmental influences - for example, eleutherococcus, Rhodiola rosea, Leuzea, ginseng. Their positive effect is achieved by optimizing metabolic processes, and not by sharp stimulation of the nervous system (as, for example, when taking caffeine-containing drugs).

Rule 5. Break up workouts!
It has been proven that a cyclic training regimen is the best prevention of stagnation in the results of training. This mode will help you maintain high level intrinsic motivation.

Break the training process into cycles, between which there must be several days of rest from training. The duration of the training period depends on its intensity and varies from one and a half to three months.

Rule 6. Do not overwork!
If you, overcoming yourself, train in a state of general physical overwork, you thereby increase the risk of injury (both during training and outside the gym), since those who have not recovered for new work muscles shift part of their work to ligaments and joints. Overwork also threatens the development of overtraining syndrome, which is characterized by a feeling of depression, apathy, a sharp decrease in immunity and muscle weakness. This syndrome can last for quite for a long time.

How to determine in time that you are living at the limit of life's possibilities?

The appearance of the following signs should be at least a reason for you to reduce the intensity of training, and at the maximum - to introduce a break in your training process for a week or so:
- Lately you have to force yourself to go to the gym.
-Even after a sufficient period of sleep in the morning you feel lethargic and overwhelmed.
-Post workout muscle pain lasts longer than usual.
-There are pains in the joints.
- You have difficulty falling asleep even after a busy day.
-Your appetite is out of control. You either start to eat too much (moreover, leaning on foods that are forbidden by your diet), or, on the contrary, too little, with difficulty forcing yourself to swallow something.
- Concentration of attention sharply falls, irritability and aggressiveness are shown in behavior.
-You become too sensitive to fluctuations in atmospheric pressure, react to changes in the weather.
- During training, an increased heartbeat appears, pressure rises more than usual, and these symptoms persist for a long time after training.
-You tend to shorten your training time, feeling that you are struggling to cope with the planned load.

And please remember: by all means overcome yourself - not always The best way achieve the set goals.

Muscle Recovery - this is a hot topic for any sport, because, other things being equal, the more often and more intensively an athlete trains, the faster he pro-res-si-ro-et, and in order to train more, more often and more powerfully , not-about-ho-di-mo re-hundred-but-twist-sya after training. Co-from-vest-ven-but, absolutely any sports-shifter is looking for ways to speed up the process of restoring. Is it possible? Yes it is possible! Moreover, it needs to be done. This topic is especially relevant in speed-growth-but-strength sports, since technical skill in this case plays a lesser role than in game disciplines or martial arts. In connection with this, not-about-ho-di-mo under-rob-but sort out basic principles re-stand-new-le-niya and auxiliary ways-so-bang of his must-co-re-niya.

First, it should be understood that different body systems have different terms and after-le-do-va-tel-ness of re-stand-nov-le-niya. That is why the regeneration of muscle tissue never starts until the moment of complete restoration of energy systems. In this regard, in the process of training, some systems are constantly not-up to-restoring-a-hundred-nav-whether-wa-yut-sya, which, in the end, can lead to « plateau » , so it is necessary to go-do-vom tre-no-ro-voch-nom plan take this into account and, in accordance with this, draw up macro-cycles. Secondly, you should understand that there are basic things, and there are secondary things. The basic conditions for resurrection include nutrition and sleep, and everything else is secondary. And if you don’t follow the basic conditions for restoring after a tre-ni-ditch, then no secondary ma-ni-pu -la-tion will not be able to replace this!

Basic Recovery Factors

Food: the most fundamental recovery factor, since with a lack of one or another macro or micro nutrient, the regeneration of organic tissues and energy systems will be significantly slowed down. Many people think that the most important food nut-ri-en-tom is protein, because all the magazines scream about how important protein . But the magazines are screaming about it only because the protein costs much more gay no-ra , but, in fact, the principal-qi-pi-al-noe value is precisely the corner-le-water. And precisely because of this, all the si-lo-vi-ki, for whom the presence of the press does not play a significant role, allow themselves to have “excess weight”. So that, remember , the more ka-lo-riy-ness of pi-ta-niya, the faster you recover! On the other hand, without measure, but corrode, in order to “dry” all this later, losing the accumulated results, it’s also senseless, but, in this way it is recommended to count calories and eat according to circadian rhythms. You can read more about this here: men's diet ; bio-lo-gi-ches-kie rhythm-we .

Dream: the same fundamental factor in muscle recovery as nutrition, since it is impossible to compensate for its lack of current. It is necessary to sleep at night, in the dark time of the day, because at this time you-ra-ba-you-va-et-sya is more than all-me-la-to-no-na, pain- More than when a person sleeps from 10 pm to 6 am, this allows you to achieve the greatest production of growth hormone. You should sleep at least 8 hours a day, and you should sleep at least 10: 8 hours at night and 2 hours during the day. It is clear that not everyone can afford such a schedule, but you need to strive for the ideal! Especially ben-but important is sleep at the time of hu-de-nia, since the utilization of subcutaneous fat in-ten-siv-nothing goes on just in a dream, in connection with which , it can be argued that the more you sleep, the faster hu-de-e-those.

Recovery training methods

Split: we are not talking about organizing a training schedule for muscle groups, we are talking about dis-membering tre-ni-ro-wok. The shorter the workout, the faster you can recover after it. And it’s not about the fact that the author needs a “boat”, like ma-te-ro-mu “ka-pi-ta-nu”. The point is that the total time required for muscle recovery between three training sessions will be shorter than the time that will not be -di-mo for restoring-new-le-tion, in the event that you put the volume of three tre-ni-ro-wok in one well. For example, if you do 6 exercises of 5 sets for 5 reps for a tre-ni-ditch, then you need to-to-beat-sya to restore new-le-tion time equal to n. If you are half-no-those 2 exercises in the morning, go home, sleep, then in the afternoon go back to the gym and you-half-none-those 2 more exercises, then rest again and already in the evening you-half-none-those 2 more exercises, then it’s time for a complete recovery-new-le- niya will be equal to n-1. At the same time, the intensity of more short workouts will increase. Therefore, if you are tre-ni-rue-tes 3 times a week, it is better to break the same volume into 6 times.

Warm-up and cool-down: two very important factors in muscle recovery, since both help prevent injury, and also allow you to quickly restore energy after training. And you remember that the muscles begin to re-stand-nav-li-va-sya only after the energy-ge-ti-ka was restored! Sa-mo so-fight, to the post-le-tre-ni-ro-voch-no-mu re-sto-new-le-niyu warm-up it has nothing to do with it, it is more needed for preventing injuries, but for this it is necessary for a min. What's for-min-ka? Za-min-ka pos-vo-la-et to speed up the process of removing lactate from the muscles, and this is the first thing that can not be done in order to start re-ge-not-ra-tion energy-ge-ti-ki.

Toning workouts: Another great training way to speed up recovery, the essence of which is to conduct light workouts. You can run in the morning, or “pro-ka-chi-va-sya” with light dumbbells, dispersing the blood, in general, doing something that allows you to achieve pumping. What for? Then, that, together with the blood, hormones and nutrients are put into the muscles, so the body is faster you-we-va-et from them, the products are dis-pa-da and in-lu-cha-et to-half-no-tel-nye re-sur-sy for their restoration.

Stretching: this method largely repeats the previous one, but it should be distinguished from del-but due to the fact that toning workouts and stretching can be done in parallel. Exercises for stretching you can see. This method of re-ko-men-du-em should be used not only as a way to accelerate the recovery of muscles after training, but also as a way to improve speed power ha-rak-te-rice-tic. Stretching helps to avoid injuries, improves muscle feeling, promotes the development of technical masters and, in general, is important aspect training.

Procedures to speed up recovery

Massage: a more effective procedure when it comes to restoring muscles, but more costly in terms of time and finances. If you are a completely poor student, then you can ma-sa-zhi-ro-vat yourself, but sa-mo-mu, although this sounds ambiguous. Sa-mo-mas-soot a completely effective procedure, and it is re-com-men-du-et-xia to perform even in the event that you can call yourself a massage therapist. If you are a crazy fan and you have a friend who is the same crazy fan as you are, then you can learn the procedure dispute-tiv-no-go mas-sa-zha and don’t spend on pro-fessio-nal-no-go mas-sa-zhis-ta.

Preparations to speed up recovery

Steroids: the most effective of the additional muscle recovery methods, which is why d-oping is so popular in professional sports. Without observing the basic factors, ste-roi-dy, of course, will not work. But, if the athlete correctly tre-ni-ru-et-sya, eats and sleeps dos-ta-precisely, then in the case of using steroids, his progress will be faster at times. It can be said that all other ways of accelerating the recovery, in comparison with the ste-roi-da-mi, are nothing! Does this mean that we are re-ko-men-du-e-e-using steroids? By no means! Steroids are harmful , and the harm that they inflict is not co-pos-ta-wim with the benefit that they can bring to the lover. As for the pro-professional sports shifts, then they do-ping, unfortunately, to take ku "natural" "chemist" is not a rival. And, nevertheless, the use of do-ping in a pro-professional dispute is pro-ti-in-re-cheat sports ethics!

Sports pit: to main products sports nutrition, which are able to accelerate the process of recovery after training should be attributed isotonics , creatine and ami-but-sour-lo-you. All these preparations accelerate the process of resynthesis of energy systems, and you remember that the restoration of muscle structures begins only after then, how the energy was re-established. Isotonics should be drunk during training, ami-no-sour-lo-you before and immediately after, and creatine should be taken at off-tri-no-ro-night time, since this supplement ka ob-la-yes-et effect on-cop-le-niya. All other products of sports pi-ta-niya are la-yut-sya or ma-lo-ef-fek-tiv-ny-mi in the sense of us-ko-re-niya of re-stand-new-le-niya, or pre-naz-na-che-us for solving other tasks.

Conclusion: the most important thing that is necessary for a quick recovery after a workout is the right to eat and sleep. Frequent and short tre-no-ditches, light tre-no-ro-voch-ny sessions, a hitch at the end can help you recover faster developing tre-ni-dov-ki, stretching, massage, hardening and special preparations, pre-appointed for re-sin-te- for energy-ge-ti-ches-kih systems.

During the study Resistance Exercise Augments Postprandial Overnight Muscle Protein Synthesis Rates ., the results of which were published in the official journal of the American College of Sports Medicine Medicine & Science in Sports & Exercise, it was noted that the combination of protein foods and strength training shortly before sleep allows faster muscle recovery.

The study, conducted at the University of Maastricht (Netherlands), involved 24 young people. Two hours after dinner, shortly before bedtime, they drank a protein shake. Right before drinking the cocktail, one group of participants did a lower body strength workout. The other group did nothing.

Those who exercised before taking a protein shake had a 30% increase in protein synthesis during the night compared to participants who simply took protein before bed without exercising.

In earlier work of this group of scientists Protein Ingestion before Sleep Increases Muscle Mass and Strength Gains during Prolonged Resistance-Type Exercise Training in Healthy Young Men. it has already been proven that consuming shortly before bedtime can increase muscle protein synthesis during the night.

This discovery is useful not only for bodybuilders, but also for other athletes, such as runners. Long hard runs also damage muscles. After hard workout need help muscle fibers recover so that the muscles quickly adapt to serious loads. By increasing the recovery rate using this technique, runners will be able to get used to the increased loads faster.

Principal investigator Jorn Trommelen claims that as a result of this technique, more mitochondria are produced in the muscles, which increase the aerobic capacity of the body. The combination of exercise and protein-rich food maintains the number of mitochondria in the muscles, therefore, improves not only strength but also endurance.

How to exercise and what to eat before bed

The training, which the subjects were engaged in, lasted one hour and included:

• 15 minutes ride on an exercise bike;
• six sets of 10 repetitions of the leg press in the simulator;
• six sets of 10 repetitions of leg raises in the simulator.

However, Trommelin argues that less intense workout will also be effective.

Any quantity physical activity can stimulate protein synthesis, although to a lesser extent.

For example, simply walking only slightly increases muscle protein production. Most effective strength exercises with weight own body or, especially if you repeat them to muscle failure.

Trommelin recommends choosing three sets of push-ups and three sets of pull-ups for bedtime exercises. The number of repetitions - until muscle failure.

Another good workout option is a combination of squats, leg raises and hamstring exercises (calf raises in the simulator, with your own body weight, with weighting).

As far as food is concerned, protein shake used in the study contained 20 grams of protein. Here is an example of a typical meal containing the same amount of protein: 600-700 grams of low-fat milk, three eggs, or 100 grams of tuna. Food with less protein will also increase the rate of muscle recovery, but not as much.

Trommelen believes that the combination of strength training and protein before bed will be the most effective way for athletes to recover from a day of hard training.

You have a great opportunity to test this statement. Try a new technique and share your impressions in the comments.

During heavy loads, human muscles receive, though not large, but injuries. It takes 24-48 hours for them to recover. That's why pros don't train two days in a row. experiencing chronic fatigue, You will not be able to achieve your goals. This is why there are so many failed bodybuilders in the gyms. Do not even think about training until you feel that your body is completely rested. Do not burden yourself with new workouts, know how to relax! Intense and everyday workouts will not give the proper result without muscle relaxation!

How many days it takes for muscle recovery is up to you
If you are about 20-25 years old and you are healthy lifestyle life: eat right, do not experience stress and get enough sleep, then your body will easily recover without special work, and you will be able to start new workouts on the third or fourth day. But if you are over 30 years old, and you have a small child who does not let you sleep at night, hard work - do not expect that you can recover so easily. Then it will be necessary to rest for six or seven days. And if you are constantly surrounded by stress, you do not get enough sleep and there are problems with the restoration of the body, then forget about the gym for a while. Return to training only after proper rest if your goal is to achieve an ideal figure.

True, there are factors that contribute to increasing the endurance of the body and accelerating the build-up of muscle mass. It's about genetics, steroid use, and professionals. After all, professionals need less time to restore the body, and they can visit gyms much more often than we do. They have different laws of nature than we do.

How to restore muscles after a workout

So, what is needed to restore the body after physical exertion ?!

Many men seek to increase muscle mass by performing individual loads several times a week, refusing to deadlift. Do not be afraid to experiment with training. Listen less to people who advise you to persistently train five to six times a week. Don't stick to a rigid schedule. Let your body rest as long as it needs to. It does not matter - a day, two, a week, but wait until the body gains strength and you feel good. For you, the main thing should be the result, and not the established schedule.

Choosing exercises for training, take into account not only general fatigue, but also the fatigue of each part of the body separately. If you feel that your leg muscles are still sore, then wait a bit. Before training, not a single muscle of the body should hurt.

If you are carried away by training, and the most time-consuming stage of training is just ahead, you may notice only general fatigue. Starting the exercises, thinking that nothing hurts you, you are mistaken. It is worth visiting the gym only after full recovery, as the general and local fatigue will pass.

The result of your efforts depends on how many workouts you can do.. Moreover, if you have time to recover quickly, you will gain more effective workouts in order to build the necessary muscle mass.

Pay attention to sleep. From this, overall well-being may not suffer, but constant lack of sleep will someday affect bodybuilding. In order to see progress in this matter, you need to create all the necessary conditions for sleep. It is better to oversleep than not to sleep. Go to bed early in the evening, do not stay up after 24.00 hours, do not forget that the duration of normal sleep should be at least eight hours. It's bad if you wake up. Try to set the mode so that in the morning you yourself wake up without an alarm clock. You ask how? Yes, easy and simple. Again, don't sit too long in front of the TV and computer in the evenings. Set the mode: go to bed at 23:00 and set the alarm for 7:00 during the week, after which the body will adjust to the new mode and you will no longer need an alarm clock.

A couple more tips for muscle recovery

1. During the recovery of the body, do not forget to drink plenty of water. After all, during training, our body loses a lot of fluid.


2. achieve best results You can take a contrast shower. Under cold water the walls of our vessels narrow, and under warm conditions they expand, which positively affects the elasticity of the muscles.


3. In the evenings, do a relaxing massage. You can make it yourself, but it's better to have someone make it for you. Massage actions improve blood circulation, as well as the transport of nutrients throughout the body. This contributes to a faster recovery of the body.

And remember, not having time to recover from some loads, acquiring chronic fatigue, you will not be able to build additional muscle mass. It is not surprising if you are accompanied by chronic illnesses and various injuries: laziness, bad mood, depression, etc.

Thus, try to choose the right rest between workouts. Forget about gym until you feel completely rested. If you have any doubts about this, then wait a day or two. But at the same time, do not abuse the rest, so you will not be able to achieve your goals!