Why is muscle recovery important?
Why is muscle recovery important?
One of the most vital aspects of performance and exercise is rest. Recovery is the most essential element of any individual's program according to ACE ( American Council on Exercise ). Rest is important for all muscles to repair, rebuild and strengthen. Building in rest days and engaging in active recovery can maintain an excellent balance between work and fitness goals.
Exercise produces microscopic tears in your muscle tissues. However, during rest, cells called fibroblasts repair it which further helps the tissue heal and grow leading to stronger muscles. If proper rest is not provided to the muscles, then your muscles tend to be exhausted and inflamed. There are various things one can follow during the recovery stage which can help the activity and come out ready to perform better than your pre-test stage. Over exercising without optimal rest can lead to physiological symptoms such as:
1. Poor performance
4. Pain and soreness
5. Susceptibility to muscle tears
Signs your body requires a rest day
persistent soreness means your muscles have not recovered yet from previous workouts
Hormones such as serotonin and cortisol can go out of balance when you're physically stressed which may lead to mood swings and irritability
Increased levels of adrenaline and cortisol can result in inconsistent sleeping patterns leading to poor quality sleep
The sign of an overuse injury is joint pain
Taking a rest day is important if you are unable to witness any progress which can lead to reduced performance.
Binge eating or craving sweets may be a sign
Very little rest and recovery days can result in overtraining syndrome. This can further increase your risk of dehydration, increase your body fat
Supports sound sleep
Physical exercise raises energy-boosting hormones such as adrenaline and cortisol. A constant intense workout can overproduce these hormones. Rest can aid in getting quality sleep and getting your hormones back to a balanced mode.
Helps improve performance
Insufficient rest can lead to poor agility and decreased endurance. With proper rest, energy level is increased which ultimately prepares you for effective workouts
Promotes muscle recovery
Exercise depletes your muscle's glycogen levels which causes muscle tissue to break down. Providing optimum muscle recovery time enables the body to repair damaged tissues as well as replenish energy stores
Lowers risk of injury
Regular rest is important to stay safe during workouts. When your body is overworked, it might result in you taking an incorrect step, and adopting the wrong form. It can further expose the muscles to stress which increases the risk of injuries.
Different ways for muscles to recover correctly
Consume lot of proteins
The most effective nutritional resource to promote muscle anabolism are proteins, amino acids, antioxidants, and dietary supplements according to a study published in Nutrition and Muscle Recovery. Complex carbohydrates with protein can make an excellent combo to deliver the stained muscles with nutrients so they recover. It is recommended to have whey protein, and collagen powder to help your muscles repair effectively.
At urban fit stores, we have the best variety of supplements to help improve your daily workout. Our health enthusiasts can offer the right pick for you.
Eat anti-inflammatory foods
Omega 3 fatty acids are beneficial as they help promote blood flow and support your immune system.
Hydration is the key
It is necessary to drink water after your training session. As you sweat, your body drains its water reserves causing dehydration. Dehydration can cause muscle cramps and poor physical performance. Hydrating drinks such as herbal teas, coconut water can greatly help in the recovery process. It is necessary to stay hydrated before, during and post workout. For more information on water, please read our blog “ The importance and benefits of drinking water for the body.”
It is important to eat whole foods with excellent macronutrient profiles which include colorful veggies, and healthy fats such as olive oil.
Getting quality sleep
Research says that lack of sleep can impair muscle recovery that can further affect the body's inflammatory response and hormone production. 7 to 8 hours of sleep is recommended
Lowering your stress levels
Reduced stress levels were associated with faster recovery times. Engaging in mindful activities such as yoga, breathing exercises can be beneficial to manage stress.
Massage can be incorporated in the workout session which can help in reducing muscle soreness as it helps in improved blood circulation throughout the body. It can help boost the healing process and improve flexibility.
Stretching is important
After an intense workout, muscles get stiff. Hence, stretching exercises should be incorporated as it improves flexibility and lowers muscle tension.
Avoid alcohol consumption
Research suggests that drinking alcohol impairs your muscle's ability to replenish glycogen after intense workout sessions.
Smoking tobacco can influence your musculoskeletal system. It is associated with greater risk of bone fracture and joint disease.
Follow these above solutions for an effective muscle recovery.
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