Content of the Article
When it comes to any sport, getting enough rest and doing it the right way is as essential as physical activity itself. Avoiding injuries, improving performance and simply feeling good depends largely on a good restoration and resting after exercising - do you want to know why? read on!
To train each and every day or to rest?
Doctors, trainers or physiotherapists? Everyone agrees on the importance of rest after exercise. It is a common mistake to meditate that practicing sport daily, to the limit of our capabilities, is the best option to achieve fast results and achieve the goal we have set ourselves.
The body needs a period of restoration after the effort. If we do not respect it, all the advantages that sport brings are no longer present and training loses its primary objective: to progress health and well-being.
It doesn't matter if you do aerobic sports like cycling, swimming or running, or if you work hard in the gym. In any case, the rest after training is basic because:
- You need to restore the energy consumed, in particular to"replenish" the glycogen deposits essential for bodybuilding work.
- After intense training, muscle fibers are damaged and micro ruptured. Only rest and a good dose of protein can repair these tissues, favouring their development. It should not be forgotten that the muscles"grow" not when we are training, but rather when they are in a state of rest after the effort.
- Sufficient rest after sport is the best way to prevent overload, exhaustion and injury. Cramps, fatigue, contractures, weakness? can hide a deficient restoration time.
- Tiredness after training means less performance. It's checked out. Training 7 days a week leads to stagnation. Without the essential rest after training it is not possible to prosper the performance nor to surpass the own marks. The body gets used to the care and exhaustion, physical and mental, does not take long to appear.
How to rest after training?
The opinion of each and every one of the specialists involved in sports training on the planet is unanimous. Achieving the benefits that frequent physical activity can provide depends on: activity itself, adequate rest and the right diet. If you train hard, the basics of a restorative rest that contributes to your health and helps you to improve should be:
- The rest after the sport begins when you"stop", that is, the way of ending the activity is the first phase of that restoration. Never end a workout abruptly. The activity should be progressively reduced in intensity. Slowing down the pace of the race, doing convenient stretches even before you finish your training at the gym, using massages to help reduce stress.... are all steps that help the restoration period to begin in the most efficient way.
- Replenish energy, fluids and electrolytes. While your muscles are relaxing, you must begin your rest by providing your body with everything that has been lost in your efforts. Protein and also carbohydrates, water and minerals such as magnesium or zinc that contribute to the essential water calculation.
- Rest days. It depends on the type of activity but, in general, you should not train the same set of muscles for days at a time. Keep in mind that, according to the whole, you will need between forty-eight and seventy-two hours to get it back in perfect condition and to be able to demand a new care. The same goes for aerobic training. If you want to progress in your performance, alternate the days you practice the activity, giving your body time to recover. If you're exhausted, exercise is of little use.
- Get enough sleep. As its name suggests, a good night's sleep of at least eight hours is essential for a healthy sport that respects the precise rest. A good night's sleep is essential.
- Disconnect. Psychological rest is also essential. Playing sports every other day will help you reduce stress and avoid obsessions for the purposes you set out to do.