Muscle recovery dos and don’ts to improve fitness levels

Everyone has a specific goal to exercise and get fit. Some people want to lose fat, some want to build more muscle, some want both of these goals, and some are looking to improve their athletic performance, including speed and physical endurance. Apart from this, some people exercise only to feel better and fresher.

BingMag.com Muscle recovery dos and don’ts to improve fitness levels

Everyone has a specific goal to exercise and get fit. Some people want to lose fat, some want to build more muscle, some want both of these goals, and some are looking to improve their athletic performance, including speed and physical endurance. Apart from this, some people exercise only to feel better and fresher.

You should keep several points in mind to achieve your goals. For example, you should first see which sports and exercises are right for you. Then move on to following a healthy and nutritious diet and having an efficient schedule of exercise, eating and resting.

These are the keys to getting results and most people know this very well. But there is another important point that many may forget. In fact, many people may have the right diet and exercise program, but not enough time for muscle recovery after exercise. This will slow down your progress and sometimes lead to injury.

Muscle recovery is very important for improving your fitness level and maintaining your body's health. In order to recover your muscles in the best possible way, you should be aware of some dos and don'ts. In this article, we want to examine the same issue.

Next, we have brought important points that you should keep in mind for muscle recovery after exercise. First, we will take a look at the importance of muscle recovery, then we will go to the dos and don'ts and important points that you should follow. So stay with us to see how you can improve your sports performance and get a much better result.

The importance of muscle recovery after exercise

BingMag.com Muscle recovery dos and don’ts to improve fitness levels

Exercise is actually a stress and physical pressure that you put on the body. But this stress is good because it helps the body to increase its strength and power. However, excessive exercise is not a good thing and puts the body under too much pressure. Excessive exercise and lack of rest between exercise sessions make the body unable to adapt to the training pressure, and therefore you face the following symptoms.

  • Pain and bruising
  • Exposure to injury, including muscle tears
  • Dehydration
  • Extreme fatigue and high need for sleep
  • Poor physical performance
  • Decreased Motivation and irritability

If you want to experience positive results and enjoy the benefits of exercising, you must allow your muscles to recover and fully recover after each exercise session. For this, you should have enough rest, eat the right foods, give your body enough fluids and water, and also take the help of light sports and stretching exercises to prepare your body for the next session.

7 "Must" For muscle recovery after exercise

You should pay attention to several points for muscle recovery after exercise. In the following, we have brought important tips and solutions that put the body in a state of recovery and increase the speed of muscle recovery.

1. Consume a large amount of protein and amino acids

BingMag.com Muscle recovery dos and don’ts to improve fitness levels

Amino acids are the building blocks of muscle tissues and By consuming protein, you can provide these amino acids and help repair damaged muscles during exercise.

Consuming protein is very beneficial for the recovery and recovery of the body after exercise. Apart from consuming protein during the day, it is also very important to eat this nutrient before exercise. Research shows that eating a little protein before exercise can activate the body to repair more muscles during and after exercise and build more muscle tissue. Therefore, by consuming protein before exercise, you can not only protect your muscles and prevent their pain, but you can also build more muscles and become more muscular.

You should also have enough protein after exercise. Eat carbs to put your muscles in recovery mode. For this, you should look for protein sources such as dairy products, chicken, red meat, fish and whey and creatine protein supplements.

  • The best post-workout nutrition for faster recovery and muscle building

2. Consume anti-inflammatory foods and fluids

Getting nutrients including omega-3 fatty acids reduces inflammation and improves blood flow and strengthens the immune system. Consuming fruits and vegetables that are rich in vitamins, antioxidants, and various minerals and can fight pain, fatigue, oxidative stress, and inflammation is essential for muscle recovery after exercise. Be careful to keep your body hydrated and drink enough fluids and water. To increase the recovery speed of the body After exercise, drinking a few glasses of water may be enough and make a big difference.

Body fluids, apart from the many functions they play a role in, can also help eliminate metabolic waste products from heavy sports. Health experts believe that you should typically drink eight 8-ounce glasses, equal to roughly 2 liters, of water throughout the day. Some experts suggest that you drink this amount of water regularly throughout the day and that you are constantly drinking water even when you don't feel thirsty.

Besides water, you can drink other drinks such as water. Use coconut, herbal teas, broth and fresh juices without sugar.

3. Do compound and compound exercises for large muscle groups

Many people go to the gym and only do single focus movements like barbell pushups or leg squats. Since these movements involve only one muscle group, they cannot increase the strength and power of the whole body.

Although these exercises have their own benefits, you should avoid complex and combined exercises that involve several muscle groups. are involved, such as squats and shoulder presses, get help to increase the strength of various body parts and build a strong and stable body for yourself.

When the overall strength of the body increases, you can grow more, the secretion level Increase hormones and recover faster after exercise. It also reduces the risk of injury and improves athletic performance. Therefore, try to do combined exercises as much as possible and don't focus only on one specific muscle group.

4. Stretch after exercise

BingMag.com Muscle recovery dos and don’ts to improve fitness levels

Stretching is great for cooling down and softening muscles. Before exercising, you should do dynamic stretching to warm up your body. After exercising, go for static stretching movements to cool down your body. This helps prepare the muscles, reduces the possibility of injury and also prevents the formation of muscle soreness.

Doing about 10 minutes of stretching after each exercise session will reduce muscle soreness, better rest. and get ready for the next session early.

  • 15 suitable movements to cool down the body after exercise

5. Consider days for active recovery

Active recovery refers to keeping the body active while resting. That is, instead of sitting and doing nothing, you keep your body dynamic and active so that the muscles can rest and prepare for the upcoming sports sessions.

Activities that you should do during active recovery. and they put a little pressure on the muscles and joints. Their lightness means you don't put your body at risk of injury and overtraining, while also preventing laziness and inactivity.

Overall, this will help you keep your heart rate up. You have to burn some calories, soften the joints, reduce muscle pain and get a much better result from your intense sports.

Active recovery has several different types and categories that you can see below.

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  • Slow down your exercise speed. When doing fast-paced sports, such as running, you can slow down and walk to allow the body to recover. Instead of completely stopping and resting, you are still doing physical activity and doing active recovery.
  • Cooling down the body with stretching movements. Cooling down the body is also a type of active recovery. You get help from various exercises such as stretching to remove waste materials from the muscles and reduce pain and fatigue by eliminating inflammation. strong> Getting help from light and gentle sports is also a form of active recovery. These exercises increase your heart rate and blood flow and make you full of energy and vitality. You can go to these sports on your rest days and increase the speed of muscle recovery.

6. Try ice baths and cold showers

Many people may not be fans of cold showers, but some athletes believe that putting their entire body in ice water or taking a cold shower after exercise can help. Reduce pain and inflammation significantly. Also, placing an ice pack on the muscles can help reduce pain and swelling. Research claims that using ice speeds up recovery after intense exercise, prevents delayed-onset muscle soreness (DOMS), and prepares the body for subsequent exercise sessions.

However, research also They claim that although cold showers or placing the body in ice water are useful for reducing muscle inflammation after exercise, they are less effective than active recoveries. So it is better to prioritize active recovery.

7. For muscle recovery, go for massage therapy or use a foam roller

Massage too It is a good way to speed up the recovery of the body after exercise. Researchers believe that massage can reduce muscle pain and rejuvenate the body. So, if you feel sore and bruised after exercise, go to a massage center or ask your loved ones to massage your body. Of course, this massage should be completely gentle and not increase muscle pain.

Foam roller can also be considered a wonderful tool for massaging, which strengthens your sports performance and leads to a reduction in injuries. Many athletes use this device because it has many benefits for improving health and muscle recovery after exercise.

Foam rollers are inexpensive and easy to use. With the help of this device, you can improve the flexibility of the body, increase the range of motion of the joints, strengthen blood circulation, lower the level of the cortisol hormone and stress, reduce the pain and bruises caused by exercise, and also prevent injuries. Avoid.

Most exercise-related soreness occurs when muscles and fascia (the curtain-like layer of connective tissue that holds muscles or muscle groups in place) twist and knot.

You can do various stretching movements on this device or just use it for muscle massage. Massaging the muscles with a foam roller can help relieve cramps and sprains and even prevent the formation of muscle imbalances. Overall, this device has many benefits and it is recommended that you definitely use it.

If you are recently injured or feel pain while doing this exercise, see a doctor and see if foam roller training is right for you. Is it right for you or not? If you were compatible with it, take help from this exercise to maintain the health of your muscles.

In addition to all this, research shows that wearing tight and stretchy sports clothes can also be a good way to reduce the time. recovery of muscles after exercise, increasing the body's energy level, restoring muscle strength and relieving pain and fatigue.

  • 5 important reasons why you should use a foam roller in sports training

5 "Don'ts" for muscle recovery after exercise

BingMag.com Muscle recovery dos and don’ts to improve fitness levels

One of the most important The "don't" is to avoid excessive exercise. Your body needs rest and too much exercise will stop your muscles from growing. By keeping the following points in mind, you can recover your muscles better and reach your fitness goals.

1. You should not exercise every day

You should dedicate at least one day a week to complete rest. Some experts also believe that you should have two days of rest for your muscle groups. Despite these, it is not possible to consider a certain amount for all people. Maybe with just one day of rest for your muscle groups, you can perform well and recover quickly. But you may need three days or more and have to adjust your training schedule based on this amount of rest.

In general, fitness level, physical fitness, age, diet, sleep and are influential in determining the amount of your rest. If you see that your current training program leads to a decrease in your physical performance and your body is always tired and bruised, you should change your program and dedicate more time to resting your muscles. If they don't, they will recover later and you may even experience dangerous symptoms of overtraining. Therefore, if you exercise more than 5 days a week, you should determine your rest days and allow the muscles to repair and recover.

2. You should not eat junk food

Try as much as possible to avoid fatty, spicy and rich in oil, salt and sugar foods. Consuming these unhealthy foods is associated with increased inflammation in the body and not only distracts you from your goals, but also leads to illness and problems.

Many people may go for fast food and other junk after exercise . Instead of this, you should use high-quality protein sources and carbohydrates, and instead of sugary drinks, use only water or natural juices without sugar.

3. You should not overdo single and focused exercises

As we said, you should use compound and complex exercises as much as possible and reduce single exercises (such as forearm and back arm) so that the muscles are better with exercise. adapt and strengthen your whole body.

Doing suitable exercises for the main muscle groups on specific days is also a good solution. For example, do leg exercises on the first day and go for chest and arms the next day. On the third day, you can strengthen the back muscles and consider another day for the abdominal and central muscles. This work to the muscles It gives enough time to rest.

4. Don't miss enough sleep and rest for muscle recovery

Although the link between sleep and exercise is still not completely clear, research shows that lack of sleep can have a negative impact on physical performance and muscle recovery after exercise. In fact, sleep affects all parts of the body and its systems, including digestion, brain function, heart, lungs, immune system, metabolism, mood and resistance to diseases. Therefore, sleeping and resting enough after exercise can be considered a great way to speed up muscle recovery and recovery, and you should definitely make it a priority.

5. You should not overuse painkillers

Sometimes muscle pain may force you to use painkillers. But taking these drugs prevents the body from adapting to exercise and getting used to it and makes you face various side effects. Instead, you should take as much help as possible from the solutions that we have introduced and reduce your muscle pain.

What stages does muscle recovery go through after exercise? They are under pressure and suffer small tears. Your body begins to repair these muscles using protein and carbohydrates from food. Increasing the blood flow to the muscles also leads to the transfer of nutrients to the damaged tissues.

Now the body's lymphatic system removes waste materials from the muscles and reduces muscle pain. Then new muscle tissues are formed and muscle strength increases. This process may take a few days or more.

How can you reduce the chance of injury?

If you exercise too much and don't get enough rest, you will experience the following symptoms.

  • Change in heartbeat
  • Insomnia
  • Increased body aches and bruises
  • Joint pain
  • moodiness, anxiety or depression
  • constant tiredness
  • change in appetite
  • feeling more thirsty than usual
  • digestion and digestion difficulties
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  • Irregular periods or changes in the menstrual cycle

If these problems become more serious, you will face dangerous diseases and injuries. To prevent injuries, you should be aware of these signs and make sure you have enough rest. Reducing the training pressure and completely giving up sports or doing lighter sports and resting will help you prevent serious injuries and better adapt to sports.

Conclusion

Recovery section It is an important part of the exercise program, and you should give your muscles enough time to recover after exercise by keeping in mind the points we have reviewed.

From now on, remember to rest enough, eat healthy and nutritious foods. Eat, get help from stretching exercises, and also have active recovery to increase muscle strength and power and prevent the formation of muscle pain and injuries caused by excessive exercise.

This article is only for education and information purposes. Before using the recommendations of this article, be sure to consult a specialist doctor. For more information, read BingMag Disclaimer.

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