How to Recover After Intense Exercise?

The human body is a special mechanism that can regulate all processes occurring in it. Physical exertion forces it to work in an enhanced mode, spending reserve energy reserves.

After such training, you need to rest. But it must also be correct. We will tell you more about how to restore your strength after training.

Soreness in the muscles after exercise is due to the production of cortisol, which partially destroys the muscle fibers.

It can accompany a person for several days paired with apathy. All this is evidence that the body has not yet recovered.

How can I help him?

How is it possible to help yourself during such periodsThe recovery process is divided into four stages:

  1. Fast. The first half hour after the load. In order to quickly replenish the reserve of forces, the body requires food, provoking hunger.
  2. Delayed. This is the period of intracellular regeneration and assimilation of useful substances that came with food. They are the building blocks of muscle.
  3. The supercompensation. Lasts from the third to the fifth day. During this period, the following loads are prepared.
  4. Deferred recovery. If a person refuses to practice after the supercompensation phase, then all systems are restored to their original state, which was before training. This is why consistency is important.
How is it possible to help yourself during such periods?


It must be complete, at least 8 hours. If you can’t get enough sleep at night, then be sure to go to bed during the day.

If it is not easy to fall asleep after intensive training, then you should use foods rich in tryptophan and melatonin the day before. For example, Turkey or pumpkin seeds.

Cold bath

Beginners are advised not to immerse themselves in cold water completely, but to limit themselves to going waist-deep for 5-7 minutes (the water temperature should be 12-15 degrees). For experienced athletes, the time can be extended to 15-20 minutes with a full dive.

Effective such baths are immediately after training.

If it is not possible to carry out full-fledged cold procedures, you can limit yourself to pouring the lower part of the body.

Nutrition and water balance

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It is important to eat correctly both before and after loads. For 1-2 hours, you can quickly eat 1 Cup of yogurt without additives and 1 Cup of any berries, or eat a small portion of cereal with milk and ½ banana.

But after training, it is very important to start replenishing water supplies. To do this, after 10 minutes, you need to drink enough liquid containing sodium and eat foods rich in carbohydrates and proteins.

During the day, you need to build your diet in such a way that it includes enough products with a low glycemic index and rich in proteins.

This will reduce inflammation, and thus reduce pain, as well as activate muscle recovery.


One of the best ways to combine the useful with the pleasant. Massage helps to improve blood flow and relax tense muscles, removing their edema, promotes active lymph outflow and improves joint mobility.

But there is one important clarification: after classes, you only have 15 minutes to start the session. Therefore, massage rooms are often located next to the halls.


A very effective folk method, which has been known for several hundred years. The principle is very simple: the body temperature increases under the influence of steam, blood flow increases, and sweating becomes more active. This means that decay products are removed faster. And the body is more active in getting into shape.

Special preparation

Under the guidance of an experienced trainer and doctor, you can also get recommendations for taking special medications that will help you recover faster:

  • plastic – activate the synthesis of proteins;
  • adaptogens-enhance resistance;
  • energy-helps to absorb useful substances more effectively.

Experts also sometimes recommend wearing compression underwear immediately after training. Especially for girls and guys who have a tendency to varicose veins. Such underwear helps to reduce discomfort in the legs and prevent blood stagnation.

Heavy training is stressful for the body. And so that they do not cause a lack of motivation for further training, it is very important to follow simple rules that will help you easily survive the recovery process.

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