Hitch after training and other stages of the recovery period
The vast majority of beginners in fitness forget or deliberately ignore the completion of the final set of exercises, rushing to do other things. In addition, they do not even suspect that other recovery activities are needed in addition to the hitch. In this article, we will talk about how much time your body needs to recover. What should be the right rest after training and what kind of hitch after training is necessary for its health benefits to be maximum.
Components of the recovery period
Don't be surprised, but in order for recovery after training to be optimal, you need to meet the following conditions:
start the session with a full warm-up; optimize the amount of training loads;
drink water or a sports drink during the class;
do in the main part, during pauses for rest, exercises to relax the muscles, self-massage, breathing exercises;
hitch after training is mandatory;
"behave correctly" in the fast and slow recovery phases;
rationalize training, work/study, rest and sleep (8 hours at night and, if possible, 1-2 hours during the day).
The most pronounced recovery processes occur immediately after the end of intense physical activity, so let's start a detailed analysis with the final part of the training.
Hitch after training and proper rest
Why the hitch
The main goal of the final exercises is a smooth transition from an excited state to a calm or close to calm.
Beginners need to take 10-12 minutes to hitch after training. At that time:
your heart rate, breathing rate, and body temperature will gradually decrease;
narrowed to normal condition, the intramuscular venules;
the process of removing lactic acid from the muscles will start;
regenerative reactions and adaptive changes are stimulated.
These processes will save the heart from unnecessary rapid contractions, when the body is no longer subjected to heavy physical exertion. The final exercises will also help prevent muscle spasms, cramps, dizziness, and loss of consciousness. Note that in case of overload in training, careful hitch after exercise does not relieve you from delayed onset muscle soreness, but it will make it less strong.
Hitch and proper rest after training
What to do in a hitch
After high-intensity interval training and aerobic fitness classes, the hitch starts on the treadmill. You should run for a few minutes at a slow pace, periodically switching to a step, and finish with a minute walk at a walking pace. Then you need to do a small complex for stretching, and at the end you can hang on the bar, completely relaxing all the muscles of the body.
Example how to recover from a workout using stretching exercises for:
hamstrings, buttocks, and lower back;
groin, flexors and 4-head of muscles of hips;
the front surface of the leg, intra-articular ligaments of the knee and the lower back;
the upper part of the chest;
spine and back muscles.
Finish your strength training with a 3-5-minute series of low-weight exercises. They should be done slowly, focusing on deep breathing. After that, you need stretching exercises for those muscle groups that were" dedicated " to this training. Hold each stretch position for 20 to 30 seconds.
Today, the hitch after strength training is advised to include exercises on a special roller – "foam rolling", where they are worked out in turn:
back muscles at the level of the thoracic Department-in the supine position, hands in the lock behind the head, additional emphasis on the heels, legs bent at the knees;
buttocks-emphasis on the back of the hands and soles;
quadriceps-in the position of the stop bent, feet in the air.
The scheme of each exercise is as follows. First, for 60 seconds, smoothly and slowly roll back and forth along the entire length of the selected muscle group. Then, for 1 minute, make short reciprocating movements only in the place where the greatest tension is felt.
Hitch and proper rest after training
When performing stretching exercises, do not forget about small pauses between them. Drink table mineral water in them. It will help to normalize the water-electrolyte balance. In total, during the hitch + the next 30-40 minutes, you need to drink at least 1 liter.
Fast and slow recovery phases
You think that's it? No. The period of rapid recovery processes generally lasts 20-30 minutes. So in the remaining time after the hitch-10-20 minutes, you need to take a shower. This should be done not only for hygienic purposes. It speeds up recovery. In the first part of the water procedure, take a warm shower and do a foam self-massage, and finish with a contrasting shower. If your gym is located at the pool, then plan your time so that after training you can swim for 20-30 minutes at a calm pace.
And how much rest do you need after training in General? Avoid heavy physical activity for another 2 hours. This is how long the slow recovery phase lasts. However, for beginners or those who forget about the hitch and further rest, it can last for 3-4 hours.
To help restore metabolic balance, take a snack 30 to 40 minutes after the session. All you need to do is eat a banana. It can be replaced with a few spoonfuls of corn or rice porridge with a couple of chicken medallions. If you are overweight, make sure that there are no more than 30 g of carbohydrates.
Check your pulse 2 hours after you finish your workout. It should not exceed 75 BPM. But before you measure it, sit still for a few minutes. Blood pressure should also return to normal by this time. If its values are 130 by 90 or higher, and the heart rate is ≥ 80, consult your trainer. The load clearly does not correspond to your level of preparedness.
In conclusion, recovery from physical exertion is just as important as the training itself. Rest properly, and then fitness will help you to be beautiful and healthy.