How fast can I restore my muscles?
Even beginning athletes know that the next day after heavy squats with a barbell, the legs seem to "rustle", and each step becomes a torture. Unfortunately, the specific pulling pain in the muscles and their stiffness is an inseparable companion of strength training for hypertrophy.
However, in order to accelerate the recovery processes( and, ultimately, to accelerate the growth of muscles), professional athletes do not simply abstain from physical exertion on rest days, but use light weight loads for the so-called "active recovery".
Why do muscles ache?
It is important to share the "healthy" pain in the muscles and the pain caused by the trauma. If the muscles begin to ache a bit on the 2-3rd day after training and stiffness appears, this is a normal process of recovery. However, if you have experienced severe pain during the exercise, this is a trauma.
It is believed that muscle pain during recovery is due to attempts by the body to remove lactic acid from the tissues and other toxins that form during strength training. The feeling of stiffness, in turn, is a direct consequence of active healing of microdamages of the musculature.
Active and passive recovery
Traditionally, the term "recovery" refers to passive rest - a person does not engage in sports, but simply rests. Usually this recovery takes 2-3 days, which is acceptable for beginners. However, if you train every day, then this decision will not work for you.
Attempting to train with "tightened" muscles significantly increases the risk of getting extremely unpleasant muscle ruptures - professionals know that if a pectoral muscle ruptures to heal a trauma, it will take at least 6-8 months to completely abstain from any strength training.
What is active recovery?
Active recovery is one of the most effective ways to more quickly regenerate muscles and accelerate the process of toxin withdrawal. Usually under active recovery is meant a combination of sport massage, neat stretch marks of the muscles and carrying out light cardio training.
In addition, to accelerate the recovery of the muscles of the legs and lower body, short strength training( 20-30 min) usually performed with loads of 30-50% of usual ones helps - if yesterday you crouched with 100 kg in 5 repetitions, today you shouldcrouch with 30-50 kg and 10-12 repetitions.
Pros of active regeneration of
By increasing blood flow in tissues, light training during recovery days will help the body remove toxins accumulated in muscles much more quickly. In addition, the use of average working weight will be a good opportunity to work on the technique of performing exercises.
Another plus of active recovery is the additional supply of nutrients to the muscles. In simple terms, performing exercises with a high number of repetitions will awaken the "hunger" in the muscles, they will request additional nutrition and will grow faster.
The best exercises for the restoration of
In fact, when using the active recovery strategy, the choice of specific exercises is not so important. You can both use your usual training program( only reducing the working weight), and perform training on a comprehensive program that works out all the muscles in one day.
Do each exercise no more than two approaches, use a high number of repetitions( 12-15 repetitions) and small weights( 30-50% of the usual ones), trying to put the workout in half an hour. In this case, a warm-up in the form of a treadmill or other cardio is most often not required.
Additives for the recovery of
The classic recipe for sports supplements to accelerate muscle regeneration is a mixture of creatine, simple carbohydrates and protein isolate( 30 g carbohydrates, 10-15 g protein and 3-5 grams of creatine), taken just before the active recovery training.
Such a cocktail will be a good source of nutrition to accelerate the growth of muscles, and increased blood flow as a result of training will facilitate the rapid assimilation of nutrients. As a source of carbohydrates can act as a ready-made geyner, and a glass of juice or a sweet fruit.
In order to accelerate the recovery of muscles after training, it will be helped by sports massage, special stretching exercises and moderate cardio, and the method of "active recovery", which consists of holding light and short strength training on rest days.