What you need to know about recovery after workouts
You do not get stronger when you work out in the gym. The result comes later when your body is restored. However, this is not enough just to relax. First of all, you need to learn to relax mentally.
This may seem illogical to you, but in fact you will not get faster, bigger or stronger during your workout. Because its main function is to weaken us for some time, so that later we can become really stronger. The results of training appear later, or rather, during recovery. And as recent studies show, it is not enough for this to simply return from the gym, sit on the sofa and do nothing. In order to maximize recovery, you need to learn to relax mentally.
Stress – benefit and harm?
If you feel mental or emotional stress after the workout, even while sitting quietly with your legs up, there is a chance that in this way you impede the process of recovery and adaptation.
After intense training, your body produces various biochemical substances, among which is the hormone cortisol (a hormone that increases physical and psychological arousal). All these changes are called “stress response” to the load. Any chemicals that occur in the body after exercise, along with other changes in it, act as a signal for positive adaptability to the load. And this is the key to physical development.
But the “stress response” to the load will be effective only in cases where it is short-lived and relatively strong. Therefore, psychological stress after exercise disrupts adaptation processes, and requires the brain and body to release even more resources for recovery.
In other words, diving headlong into hard work after a hard morning workout can significantly reduce the positive response to such a workout. It has already been proven that a large number of injuries in sports was caused precisely by high psychological (or social) stress.
Stress, physical, emotional or intellectual, is a fairly subjective phenomenon. Stress is based on how the brain and the body perceive it: as something stimulating or as a threat. For example, the same training for one person can cause a positive adaptation, and for the other to become a real test.
In order to get the maximum result from training and not get injured, try to avoid everything that could cause a stressful situation for you. Therefore, the best way to spend time after the gym is a healthy sleep.
Your training does not end when you take off your shoes. To avoid common mistakes during recovery, leading athletes and coaches advise the following:
You should not plan workouts on those days when you know that you will encounter additional stress. For most people, this means avoiding a normal workout on days when they are in a hurry to take their children to school or finish their work on schedule.
Do your best to keep the easy days easy. Many athletes are trying to solve all the cases on the day, free from training. But this is not correct, because it must remain a day for rest.
Monitor your surroundings. Stress can be infected, so try to avoid people for whom it is an everyday affair, and any stressful situations.
Get ready to change your workout schedule. The athlete must not follow the training plan. He should be able to adjust and improve his plan, and also have the courage to do light exercises if there is too much stress in life.
Do not forget that stress is a subjective concept. In the matter of restoration, there is no single correct solution.
Finally, recovery is doing all the things that make you feel relaxed and calm. For some, it may be rafting on a mountain river or preparing for exams, but, in general, it is a healthy dream, music, books, films and time spent with friends.