Overtraining - Slow Muscle Recovery (3 SECOND TEST!!)
Rest you can't do without. Why do you need recovery training?
Many of us have had to work hard on physical fitness at least once. Moreover, everyone's tasks could be completely different: whether it was the usual desire to put the body in order before the vacation or the urgent need to prepare for serious competition. And at a certain moment, daily exercises on simulators and the increasing number of kilometers covered by jogging made themselves felt. Instead of noticeable progress, we get fatigue, muscle pain and an absolute reluctance to get out of bed. The reason is simple: the body simply could not cope with the loads that had suddenly piled on it and burned out like a light bulb that works day and night. To prevent a breakdown, it is important to remember about recovery training, which is absolutely necessary during intense exertion.
Body matter. What to do after exercising
Skin hydration, food intake and vitamins are common procedures and their importance in the recovery process.
What is recovery training?
Recovery training is part of the training plan that involves lowering the base load, but in no case giving it up so that the athlete does not lose shape. Recovery training is especially necessary for athletes during preparation for competitions and rehabilitation after them. You are likely to say: How am I going to slow down the pace of my workouts? After all, it is impossible to slow down on the way to the cherished goal! We will answer: do not run after time. This priority will definitely drive you to a standstill.
Q&A: what to do if muscles ache after training?
Why does everything hurt after training and how to prevent it.
Trainer answers: 7 fitness myths we still believe in
About why training does not help you lose weight, heavy weights are ineffective, and fat can melt more than cardio.
Why can't recovery training be ruled out?
First, if you load muscles to the limit and do not give them rest, glycogen stores do not have time to replenish. But it is this compound that is the builder of our muscles. At the same time, the body actively begins to produce another hormone - cortisol. It has the opposite effect: it destroys muscle tissue. It turns out that you can exhaust yourself every day on simulators, run tens of kilometers around the stadium with a heart rate of 180, but the muscle volume will only decrease. As well as the overall effectiveness of training. Moreover, with continuous exertion, the risk of muscle tissue tearing increases.
Secondly, the central nervous system also begins to suffer. MoeThere is simply not enough strength to send signals to the muscles. As a result, coordination is lost, general lethargy appears, motivation disappears. There is a logical explanation for this: under extreme load, the body splashes out adrenaline in very large quantities. Adventurers are chasing him as they board a roller coaster. But during training, this hormone does not take your side. It interferes with the production of dopamine, the hormone of good mood. You start to burn out emotionally, the mood is lost along with the desire to go to the gym. In this case, you can forget about winning the competition, as well as about a chiseled figure. Indeed, with a lack of dopamine, the body will begin to look for other sources of happiness. The first thing he thinks about is sugary and fatty foods that contain too many calories.
How to eat less sugar and how to replace sweets?
Here's why you crave sweets and what to eat to resist temptation.
Nutrition and exercise: what and how often to eat to see results?
Carbs at night are ok, but you don't need to have a snack every two hours.
What will help you recover after intense exercise?
- Light jogging with a heart rate of approximately 120-130 beats per minute. This will help improve mood, develop general stamina and speed up the fat burning process. Such universal training is also a real pumping of moral stability. After all, not everyone can make running, even if not exhausting, a habit and learn how to overcome the last kilometers.
- Stretching. This will keep your muscles from stiffness and keep them soft and supple.
- Working with small weights. They will not completely eliminate physical activity, but they will not be critical for the body.
Of course, if you train infrequently, about three once a week, and measuredly, then, most likely, the body itself will cope with the task of recovery. But if your plan provides for more frequent and intense loads, then you cannot do without recovery training. They will help you approach the start with full enthusiasm and not give up halfway to your dream figure.