The correct way to recover muscle aches after high-intensity fitness

Fitness training exercises are intensified, energy consumption is high, and the muscle damage is large. If you cannot recover correctly, the training level cannot be reflected; if the muscles are not recovered sufficiently, there will be no growth. Muscle recovery after fitness also depends on the training intensity, the size of the load, etc.

Recovery time between large and small muscle groups

In general, after fitness training, when the body is fully nutritious and well rested, it takes 18 hours to recover to 90%, and 72 hours to fully recover. In addition, the recovery of smaller muscles is relatively fast, such as the 2nd brachial brachial brachial brachialis, etc., can be fully recovered in 48 hours, while larger muscles, such as the quadriceps femoris and the erection spinal muscles on the back, can be fully recovered. If the muscles are not fully recovered If you do the second training, the effect will definitely be bad. If this continues, it will cause muscle stiffness and excessive fatigue, which greatly reduces the training effect. So, how can the body achieve faster and better recovery?

Nerve recovery and positive recovery

Nerve recovery refers to general rest, sleep, etc. During sleep, the inhibition process of the central nervous system, especially the cerebral cortex, is dominant, and the synthesis process of energy substances is also dominant. Some metabolites in the body may be used or excluded, fatigue is removed, and muscle recovery and growth occur in sleep. Therefore, you must have enough sleep time after fitness training, especially for teenagers in the developmental stage.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search “Fitness Bar Network” or "Click to scan and follow")

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Promotional recovery refers to the sorting activities after exercise, physical and mechanical relaxation and massage, appropriate vitamin supplementation, psychological relaxation, etc. The sorting activities after fitness training help the human body move from a fierce state of activity to a normal quiet state, so that venous blood returns to the heart as soon as possible, speed up the recovery of the entire body, and prevent acute cerebral anemia, lower blood pressure and other adverse phenomena. The sorting activities include deep breathing and more relaxed activities, such as jogging, relaxing and swinging of limbs, etc.

20 minutes after the fitness training, it is best to wash warm water after 20 minutes of the end of fitness training. Bath, water temperature is controlled at 30-40 degrees Celsius. Warm water bath not only has a sedative effect on the cardiovascular system and central nervous system (brain), but can also promote blood circulation, keep the skin clean, eliminate waste in the body, eliminate muscle tension, relieve soreness, and speed up the body's recovery.

When conducting high-intensity fitness training, energy consumption is high. Therefore, dietary nutrition should be appropriately strengthened and vitamin supplements should be supplemented. In addition, if only protein intake and carbohydrate intake is ignored, the body cannot obtain enough energy substances, and muscles cannot store more energy in the form of muscle glycogen during the excessive recovery process. If the energy reserve of the muscle does not return to the original level during the next training, it will lead to continuous muscle fatigue. Therefore, dietary regulation after fitness training is very important.

(Note: Follow the fitness bar WeChat public platform, subscribe to search "Fitness Bar Network" or "Click to scan and follow")

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