The factors that affect our recovery after training should be addressed very quickly. Here are five proven techniques that will promote our muscle recovery after each day of training.
Remember that recovery is very important for muscle development. The sooner we recover, the sooner we can retrain our muscles and have more phases of destruction and reconstruction of muscle fibers without over-training. Review these five techniques of muscular recovery and introduce them in a generalized way in your training plan.
Stretching
A serious stretching session that immediately follows a hard workout promotes circulation and reduces muscle trauma. Some athletes stretch even between each series. This improves the range of travel (reducing the chances of injury), helps eliminate waste metabolic products and does not allow scar tissue to form, product of intense training, nothing more than a minimum.
Use a series of specific stretching for specific muscles. Use it freely while you rest between sets and after each workout.
Nutrition
A continuous supply of nutrients, carbohydrates and proteins provide the body with the fuel necessary for muscle recovery.
Smart nutrition is the modern twist on the same old subject. Already in 1965, Vince Gironde, sent his protégés, Larry Scott, Don Howord and Bill McArdle to take eggs and steak right after finishing their training.
It was a primitive intelligent nutrition, feeding the workouts that stressed the muscles with nutrients that regenerated them.
In the current era, contrary to the past, bodybuilders champions take carbohydrate shakes during their workouts and carbohydrates and protein after finishing them. It is liquid dynamite, loaded with nutrients that induce growth.
Aerobics
Regular aerobic training increases the network of capillaries, enhances the transport of oxygen and eliminates metabolic byproducts of congested muscles.
Through systematic aerobic work we also increase our resistance, which allows us to train harder and longer. The aerobes made at the end of training expel toxins and metabolites from the swollen muscles. If we make them before breakfast we can burn more fat.
It is about finding the ideal mix and that we like the most. It can be the race, the walk, the cycling or the swimming. It starts with 10 minutes and reaches approximately 30 minutes, five times a week. So we also recover better as a direct result of aerobic training.
Massage
The benefits of massage for recovery are known and used for centuries. Manual massage, administered by ourselves or by a professional, is a very effective recovery technique.
As already said, the ideal time to receive a massage is immediately after training. And the most effective of all is that directed towards the muscle that was used in that training.
Aquatic therapy
The sauna, steam baths and hydrotherapy are extremely effective when it comes to serving as aids for a cleaner and more general recovery.
Submerging a muscle in fresh water immediately after having trained it in a hard way reduces swelling and promotes a quick recovery, especially if combined with quick and light movements such as swimming. Use these aquatic techniques after training on rest days.
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