To spend hours training every day will diminish your progress. Repose and recovery are essential elements in any type of training and the most part of the coaches would say that they also are to see more important than the training itself. Recovery must be taken before even the concrete and net observation of progress.
HERE ARE 6 ADVICE FOR YOU, ADDICTS OF THE ROOM.
1) programe a week of active recovery
The recovery process must be proactive, planned and executed effectively. It is important to remember that you damage your body when you train (weight or cardio), your energy reserves are running out, muscles and other tissues are in in a State of stress and your body is in a general State of fatigue.
A lack of recovery can lead to overtraining or even called efficiently. Overtraining can occur if the training stimulus is too high or excessive, the overtraining syndrome can develop if the fatigue is left untreated, which can lead to a host of physiological and chemical changes.
Tip: Every 3 to 5 weeks, plan a week of recovery. For all your basic exercises, perform half of the number of repetitions with submaximal loads. Perform less analytical workout volume and leave the room with a sensation of freshness and power.
2) plan time to recovery enough between the drives
body aches are common sensations felt after a weight training session. Most people melt the success or effectiveness of their meeting on the level or intensity of the pains they have the next day, but this is not a good indication. As a general rule, the body aches are characterized by muscle sensitivity, stiffness, reducing the range of motion and muscle flexibility as well as the production of force. Compensation for damage of the muscle fibres and a premature return to the room will increase your risk of injury.
Tip: make sure you have 24 to 72 hours of rest between intense training sessions involving the same group muscle.
3) sleep
it has been shown that lack of sleep can change mood, increase the perception of fatigue and has a negative impact on the physiological mechanisms responsible for the adaptation of stress to different drives. Anabolic hormones secreted during sleep are one of the most important factors that influence recovery, after all, the purpose of sleep is to induce a State of rest of the body. The interrupted sleep negatively influences the effects of these anabolic hormones.
Council: try to develop a regular sleep routine where you go to bed at the same time every night of the week. Eliminate distractions such as light, telephones and television. It is advisable to reach the 8 hours per night or in the afternoon to take a NAP for 30 minutes to rejuvenate the body.
4) hydration
Dehydration can reduce performance, but also delay the recovery process. It was suggested that the minimum amount of fluid intake per day for men is 3.7 L and 2.7 L for women.
Tip: drink the recommended minimum dose! No excuses.
5) do not forget steps your nutrients
recovery is a time where good nutrition is essential. Sources of protein are needed to rebuild muscle tissue as well as to serve as the basis of construction for various cells and tissues. According to your training sessions, protein recommendations vary from 1.0 to 1.6 grams of protein per kilogram of body weight per day.
Carbohydrates are the main source of energy. Dietary carbohydrates are essential to replenish glycogen stores in your body. Your body is full of glycogen at a higher rate at approximately 30 to 60 minutes after the workout, so it's important to eat a snack after training during this period. It has also been shown that the addition of a small amount of protein in this snack accelerates the process of reconstruction and recovery.
Council: eat a snack after training that contains approximately 50 grams of carbohydrates and 30 grams of protein. A well balanced meal should be taken 2 hours post-workout to continue the recovery process.
6) massage
A massage therapist or a self-massage with foam rollers, massage and even baseball sticks can reduce muscle stiffness, to promote circulation and induce a State of relaxation of the muscle, while searching have been equivocal. It might be painful, but it can be done the night of a workout difficult to remove scar tissue, adhesions in the muscle and the restrictions in the fascia (a type of connective tissue that surrounds the entire body).
Tip: Gently roll a bat baseball or massage on all major muscle groups until you find a sensitive location. Apply to direct pressure until the pain dissipates. Even if the massage does not accelerate the recovery, it can bring you a feeling of well-being.
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