Everyone who is active is well aware of the effects of overtraining. You get up in the morning barely alive, exhausted. Each step results in muscle pain and again you are saying that you have been dragged away. But wait a minute, you know that in a lot of cases this too bad state of affairs is not too hard training? Equally important, if - long-term - not more important is proper regeneration of tired body.
Let's start with the basic and most important thing without which our body will not even start the repair process. Sleep can be compared to a perfectly equipped and professionally operated car workshop. So what if you bring your new hubcaps, lacquer varnishes or branded tires - if you do not have anywhere and how to "mount" everything. And so it is here - only during sleep, our body can repair and rebuild. During training, especially strength training, muscle fibers break down - this is the result of swollen biceps.
The whole trick is that during sleep the body, using its own means and possible supplements, makes up for the backlog and has taken a peculiar step forward - eg increase in muscle mass. This rule applies to every form of physical activity, literally - without the proper amount of sleep there is simply no regeneration. Currently, it is considered that the appropriate dose of staying in the arms of Morpheus should be from 8 to even 12 hours a day.
The second pillar of effective post-workout regeneration is proper nutrition, especially if you are practicing strength and dexterity sports. However, regardless of the type of activity, the basis here are the right amounts of proteins, fats and carbohydrates. It is from them that our muscles, tendons and tissues are built. And when does our body use the accumulated ingredients we provide it with the diet? Just when you sleep.
The Holy Trinity of effective post-workout regeneration is completed by adequate supplementation. This is about substances that our body may need extremely much, because of the form of activity that we do. We are talking here about protein supplements, creatine (perhaps she will become the heroine of a separate entry), as well as providing the right dose of vitamins and minerals. They are a kind of ignition of our body, thanks to which it can use the building material (proteins) supplied as well as the fats and carbohydrates mentioned.
As you already know about the basics, it's time for the most interesting and effective ways of post-workout regeneration...
Chocolate milk - is it nice, right?
Well, but how can such a delicacy help us repair our body? Well, chocolate milk is a great way to quickly provide proteins, minerals (such as calcium) and carbohydrates. The latter are extremely useful just after training, when our body needs to supplement glycogen - such fuel for muscles. Recommended just after training, just do not buckets.
Cherries, and more precisely cherry juice - fruitfully and effectively.
The studies have shown that cherry juice has a powerful anti-inflammatory effect. This translates into a significant abolition of the so-called soreness. While their mechanism is not fully known, the excellent properties of cherries are well known. And, research has also shown that people who train and drink cherry juice gain quite a lot. The same advantages.
Massage - you could expect it right?
But if we take into account that we are being massaged appropriately by an extremely handsome brunette or charming masseuse, this way of relaxation greatly gains ;) Apart from the body, our head also rests. Do you know someone who does not like being massaged? Exactly. Such muscle relaxation techniques are particularly useful when practicing dynamic forms of activity, such as martial arts and team sports. Here the plus is that depending on the need we can only respond to certain parts of the body.
A short nap - sleeping during the day? Really?
Yes, really, but we are not talking about sleeping only about an honest nap within the set time limit. Two hours after training, it will not hurt unless we sleep more than 35 minutes. It depends on the cycles of our sleep, and even the microcycles. Skilful application of the daily nap can bring great benefits to the body and recharge our batteries before the rest of the day. There is a reason why there is a so-called sleep of spies (several naps a day) which allows them to be alert 24 hours a day.
A cold shower - a scientifically proven method in many studies, which our ancestors already knew about. It turned out that jumping under the stream of cold water after finishing the training greatly prevents the formation of the mentioned sorenesses. As if it soothes them and pushes them back up to 24 hours, which gives our body more time to properly regenerate.
Water - more precisely drinking the right amount of water. We recommend a glass obligatory before bedtime and after waking up. Why? Well, the water drunk before rest helps prevent cramps calves. Very often, the lack of magnesium or potassium is responsible for this unfortunate accident, but we assure you that water is equally important here, and few people know about it. Water in the morning helps to hydrate our body and stimulate the stomach before, probably expected by him, breakfast. And during the first daily meal, we absorb the most nutrients.
Hot spices. According to many studies, it turned out that, for example, turmeric, red pepper and ginger can withstand muscle pain. What's more, they improve the regeneration of our body because thanks to them we can more effectively assimilate other substances, like proteins.
Music - it is even scientifically proven. Listening to pleasant sounds kept in slow or medium tempos can greatly lower our blood pressure and pulse. And even after intense training. The "pleasant with useful" method is very good.
Less alcohol. Importantly, it's not even about limiting the amount of alcohol consumed (although it is always advisable), but rather not to drink right after training. It turned out that the consumption of more than 2-3 drinks after our party of tennis will significantly reduce (fortunately temporarily) the body's ability to regenerate. Although a glass of beer after running a few kilometers will help refill the electrolyte level.
Sex - please, who would have expected, right? And seriously, it's just being "closer", especially with a constant partner, that perfectly sets the body in a state of relaxation, especially after love games. The mix of hormones that are secreted during sex and orgasm is responsible for this. Here, as in the case of music, we are dealing with something both enjoyable and useful. But we probably do not have to convince you about it ;)