Without recovery there can be no progress. There is also no satisfaction from the training if you’re constantly sore. So, that begs the question; are you sure you know how to recover?
Sleep is obvious
Most of our recovery mainly happens during sleep. How many hours rest we get per night should depends on individual requirements, but often its more than you think. We generally know after how many hours of sleep we wake up full of energy. This is only intensified following a tough workout. The average adult needs 6-7 hours of sleep. However, it is important that it is a good, deep sleep. If you're having trouble falling asleep, try some proven methods:
- Instead of tossing and turning, get up and do something trivial - turn on a small light and put clothes on a shelf, sort socks in a drawer. At the same time, ventilate the room properly.
- Never work in bed before bedtime, don't watch TV. Reading a book is much better.
- Do not drink coffee, tea, or alcohol before bedtime
- Lower the temperature in the bedroom. It should be around 18 degrees in there. If that's not enough, try to lower it at least two degrees from the current one.
We can also satisfy the need for sleep during short naps. But let's emphasize short here. A regenerative nap during the day should not be longer than half an hour. And we should rather not use it in the late afternoon, because it can turn into a few hours of sleep and disturb our regular nightly pattern.
Fluids, carbs, protein. Exactly in that order
After training, the body needs to rebuild its depleted reserves. Let's remember the order. First, we supplement the plates (water, isotonic), then carbohydrates, and then the building material, i.e., protein. Of course, protein or carbohydrates in a liquid version are a great solution.
Shower - warm or cold?
It's a bit of a debatable topic. A warm shower or bath promotes muscle relaxation, promotes the flow of body fluids and is simply enjoyable. The effect can also be like a sauna after training. But there is no shortage of people who believe that the best regeneration occurs in cold temperatures, which can improve circulation. It takes a bit of fortitude, but maybe it's worth a try? Only, for this to work, it should be really cold water, and not just ... cooler than usual.
Move instead of lying down
If you did an intensive workout the day before, you will be helped by… movement. Moderate movement, such as walking or recreational cycling or swimming is perfect here. It turns out that muscles really recover well when they are stimulated with more light effort. This form of regeneration is conducive to getting rid of harmful metabolic products from the muscles.
Stretching, rolling
There is no need to write about the absolute need to perform a stretching session. Static stretching calms-tired muscles after exertion. These are slow, smooth movements focused on a selected muscle group. It relaxes and prevents contractures, which slow your recovery.
Rolling, i.e., self-massage with the use of a special device, is also popular among many exercisers. Post-workout rolling should take about 10 minutes and be done slowly and carefully, without skipping any muscle groups. What really matters is the pace of movement - slow allows the receptors in the muscles to respond appropriately.
Just rest.
Regeneration should be pleasant, give relief and respite to the muscles. So, if you feel that you can rest best on a sun lounger or hammock on your balcony - do it. Want to watch a movie on the couch? Go ahead. Often, such completely uncomplicated rest gives a better effect than forcing yourself to unpopular rolling or getting on the bike in the snow. We regenerate best when we are relaxed. Enjoy!