Training is not only the part of the process when you sweat during exercise. You gain strength and become more functional not during the training itself, but during rest.

How to improve and speed up the recovery process so as not to interrupt the training process for a long time and avoid injuries?

The main mistake of those who start playing sports is to sharply reduce the caloric content of the diet in order to get a quick effect.. Nutrition correction is undoubtedly a very important part, but do not forget that you simply do not have enough energy for subsequent workouts if the calorie content of your diet is calculated without taking into account additional loads..

Also, after training, cortisol (stress hormone) is produced, if you sharply reduce the calorie content of the diet, then you can only aggravate the situation.. Even creating a small calorie deficit (10-15%), you will lose volumes, the main thing is to monitor the amount of carbohydrates and not reduce them to less than 40% of total calories..

For a quick recovery, the diet should be dominated by simple, lightly processed foods so that the body does not spend a lot of time digesting it.. Do not read the menu of professional athletes, they have completely different loads. Calculate the calorie content and the amount of proteins, fats, carbohydrates only for yourself and make up your nutrition system.

Drink more water on workout day than on a normal day to stay hydrated and replenish electrolyte balance in the body..

Muscles recover faster when the body is at rest and not wasting energy on higher priority tasks, so sleep is the most important part of a proper training process.. If possible, add a few hours of daytime sleep. Try to sleep at least 7 hours a day.

Don't Overtrain. Strength and muscles do not grow in those minutes when you are on the sports ground, but when you are recovering. Many are afraid of losing strength and all progress if they skip a workout, but training without rest is primarily fraught with injuries, and the effectiveness of future training also decreases.. You have to listen to yourself, alternate recovery and load, and then the result will appear much faster..

It is always worth remembering the most boring part of training - the warm-up and cool-down.. To avoid injury, you need a light dynamic warm-up before training and a deep stretch after it, thanks to which muscle tension is released and recovery is faster..

Lack of sleep or sleeping at different times of the day, erratic daily routine, stress at work and in personal relationships - all this pushes your recovery further and further.. The body directs all the energy to fight stress, in order to survive, this is the primary task, and not the restoration of muscle tissue. If you want your training to be of high quality, you should deal with other life factors that can slow down the training process..

Contrast shower, which improves blood circulation throughout the body and reduces soreness in the muscles.

Massage - it can be both self-massage and professional.

Under the influence of massage movements, blood flow improves, metabolism accelerates.

Sauna, steam bath - increase in blood flow, detoxification of the body, decrease in muscle pain, decrease in cortisol levels.

If you want quality sports, you need to think not only about the training itself.

What you do before and after training will be related to what result you get in training.. Do not forget about it.

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