Fitness training has great exercise intensity, high energy consumption and heavy nerve burden. Therefore, special attention must be paid to recovery after training. No recovery, no training, no muscle growth. The length of the recovery process depends on various factors such as training level, load size, and bodily functions.
In general, after full nutrition and rest, it takes 18 hours for the body to recover to 90% and 72 hours for full recovery.
In addition, the recovery of smaller muscles is relatively fast, such as biceps and triceps, which can fully recover within 48 hours, while recovery of larger muscles, such as quadriceps and dorsal erectile spine, requires 72 hour. If the muscles are not fully recovered during the second training, the effect is definitely not good. In the long run, this will also cause muscle stiffness and excessive fatigue, which will make the training effect discount. So how can the body recover faster and better?
We know that there are two main forms of recovery, passive recovery and positive recovery.
Passive recovery refers to general rest, sleep, etc. During sleep, the inhibition process of the central nervous system, especially the cerebral cortex, is dominant, as is the synthesis of energy matter. Use or eliminate some metabolites in the body, remove fatigue, and develop muscle growth and growth during sleep. Therefore, there must be enough sleep time after fitness training, especially in the growth period of adolescents.
Active recovery refers to recovery by changing the content of the activity, such as post-exercise activities, physical and mechanical relaxation and massage, proper vitamin supplementation and psychological relaxation.
The reason why active rest can restore the effect is that when the new activity is transformed, the excitement of the cerebral cortex center can induce the surrounding inhibition process to strengthen, the original tired central inhibition is deepened, the energy synthesis is faster, and the lactic acid can be promoted. eliminate. The reorganization after fitness training is mobile, which helps the human body to change into a normal quiet state through a strong state of activity, so that venous blood can be returned as soon as possible, speeding up the recovery of the whole body, preventing acute symptoms such as acute head anemia, and lowering blood pressure. Organizing activities include deep breathing and gentler activities such as jogging, limb relaxation and swing.
Mutual massage and self-massage after fitness training can make muscles excrete or transform muscles as soon as possible, promote muscle relaxation and eliminate fatigue. Massage is usually performed within 20-30 minutes after exercise or at night. The massage begins with a light press and gradually transitions to push, rub, knead, press and tap, accompanied by localized vibrations and passive movements. Massage should be performed from the distal end to the end of the heart, from small feet, ham to back, from the hands, forearms, upper arms to the chest. You can also use electric or hydraulic massage.
After 20 minutes of fitness training, it is best to take a warm bath and control the water temperature at 30-40 degrees Celsius. The warm water bath not only has a calming effect on the cardiovascular system and the central nervous system (brain), but also promotes blood circulation, keeps the skin clean, eliminates internal waste, eliminates muscle tension, relieves soreness, and accelerates recovery.