Before training, it is good to do a warm-up, in which the goal is to prepare the muscles, tendons, ligaments and joints for the load that lies ahead. Warming up and stretching are extremely important, because they allow the body to prepare for training in a good way, and they are also important for preventing injuries.
Stretching after training is no less important for proper and rapid muscle recovery. Along with it, there are other important practices that are good to follow after training for more he alth and good results. Here are 5 of them.
1. Active Recovery
After intense exercise such as running or weight lifting, interval and high-intensity training, it is very important to practice active recovery. After this type of vigorous and strength exercise, the heart rate is accelerated, so the body needs time to get back into a normal rhythm. It is important, for example, to end a run or sprint with a long walk or moderate walk that is gradually slowed down to allow the heart rate to return to normal. Avoid simply stopping after training and drawing a sharp line between intense exertion and complete rest.
2. Static stretching
Stretching is more than key after any workout regardless of its intensity and duration. Many people underestimate stretching and warming up, but they are extremely important for muscle and tendon recovery. Stretching will help you feel less muscle soreness and stiffness the next day. Discomfort will be reduced and your movements will be freer.
3. Use a rolling pin
Foam or silicone rollers with or without relief are an excellent means of massaging the muscles after training. Rolling a roller on the muscles releases tension, improves the stretching of muscle fibers after contraction and loading, relieves muscle tension, stimulates blood circulation, and accordingly accelerates the recovery of muscle tissues.
4. Consume enough protein
After exercise, muscles and cells need protein to repair torn or injured muscle fibers. Structure your meals so that you consume protein and carbohydrates within about 30 to 60 minutes after exercise.
5. Include nutritional supplements
The more intensely you train, the more your body will need enough nutrients to recover quickly and properly. Diet and nutrition are just as important to muscle recovery as stretching and rest. Proteins are the building blocks of muscles and cells in the body. Carbohydrates are the main source of energy that restores depleted levels of "fuel" in the body after exercise. Consider taking food supplements that will complement your diet, enrich it with valuable substances for muscle recovery and growth.
