Do you know how to recover effectively? -

Do you know how to recover effectively?

Fact, recovery good fitness is one of the many factors that contribute to improving the effectiveness of the hard physical training.

Today, no less a person see the slight problem physical rehabilitation. If that doesn’t need recover because all what you do is lie on sofa and watch tv, you should consider his lifestyle.

Hard physical training is good, especially when you have stages of recovery can effectively. Recovery not full risk leads to status loss fat, energy as well as muscle mass is built through these exercises.

In addition, the fatigue from the exercise session in advance will hinder the process of training your next. You can feel yourself are on the right path to achieve the goal, but is really there to like?

You may be interested in: mistakes when physical exercise.

How to know the body to recover fitness not effective?

You can get out of the recuperation of his are having problems through the elements as follows:

The power up clear

According to dr. Peter Lundgren, force hold (contraction) in the arms will be reduced significantly when you don’t make stages to recover fitness after exercise or results recovery less. This can be explained by when he, only a few muscle groups have the ability to reach 1 RM (one repetition maximum or only the power maximum).

Fact, the test power fist is simple, easy to apply and give out accurate results. Thus, in Russia, to review the efficiency of the recovery, the physical in a person, experts often use this measure.

Body weight reduction

If you do not intend to lose weight, the loss of body weight in short time can be synonymous with status, power attenuation. By this time, the weight lost comes from muscle mass instead of fat.

Muscle mass lose not only the stages of recovery can poor vision but also shows the process of your workout completely ineffective.


Condition hypertension can occur when recover no good. This comes from the increased activity of the nervous system, the parasympathetic, which leads to situation the body produces more of the hormone related to stress than usual, for example cortisol or adrenaline. What this hormone causes constriction of capillaries, at the same time increases the heart rate, causing blood pressure to increase.

You may want to read: Diagnosis of hypertension how?

Heart rate variability

The rehabilitation fitness to be effective or does not affect the change in the time interval between the beats of the heart. Institute of HeartMath research has found a relationship between these two factors. At the same time, they also create tools to help you determine the status of recovery through the variability of heart rate. If applied well, you have the opportunity to improve their fitness a lot.

The ratio between testosterone and cortisol

Besides the increase of hormones that cause stress when the restoration process encounters obstacles, the amount of testosterone in the body also decrease clarity due to system production influenced negatively.

To determine this condition, you can look at the index of body fat in the navel, the stomach area or upper arm. Higher result means that the ratio between testosterone and cortisol as small as. This denotes the status of your health is not good.

In addition, you can find out the ratio testosterone/cortisol of measures, more intensive is the blood test.

How to recover effective?

To improve the situation recovered poorly, you can apply a number of simple measures as following, including:

Glycogen replenishment

Glycogen is the “raw data”, essential for energy synthesis in the body. If the body is not enough glycogen to use, metabolic reactions gluconeogenesis (tan tao road) will start. At this time, the body has the ability to use protein from the muscle to his synthesis of glucose, creating energy to sustain life for the body and brain. You should note that muscle deterioration isn’t opinion or for the physical strength recovery after exercise.

Therefore, after the training, you might consider adding sugar for the body. The amount of the offer will be based on criteria such as:

  • Purpose training
  • The intensity of the workout
  • Total muscle mass

In addition, another measure for you is to add servings of carbohydrates (starch) in the 1-2 next meal. Added to that, the expert recommends that you should supplement magnesium on the daily menu to assist the absorption of starch as well as glycogen replenishment takes place faster and more efficiently.

Reduce the load volume workout

Fact, people have volume workout most not necessarily is the strongest. This stems from the intervention of the condition, muscle exhaustion from the previous episode in the next exercise. Fatigue is usually proportional to the muscle strength that you get after each session.

To limit this situation, you need to reduce the volume of training again. However, most people don’t know how to adjust the volume of workout for their plan.

For this problem, you only need to remember a general rule is to reduce 30-40% of the volume of training after every 3-4 weeks. In addition, to achieve the best performance, you should also hire a private coach to guide workouts as well as recover properly.

Enough sleep

Restful sleep is important factor leading to the recuperation efficiency. This was also the scientist prove. The recovery process for the entire body takes place best when you sleep. Therefore, if your sleep instability, the possibility of recovery will also be poor.

So let’s get in the habit of improve the quality of sleep of themselves by:

  • Create a bedroom space suitable (quiet, cool, no electronic devices)
  • Improve sleeping habits (time you sleep and wake up every day, limit the use of your computer or phone before going to sleep…)
  • Considerations about the problem of nutrition (magnesium, inositol, melatonin…)

You may want to read more: Try 6 tips if you are in need of sleep.

Therapy, optical, biological

The use of infrared combined near and far in healing and stimulates the process of recuperation after a workout or injury called therapy bioluminescence. This method has been clinically proven has the ability to help reduce muscle soreness speed recovery and even growth cells.

Sauna infrared

Experts have proven therapy infrared sauna more effective than method a steam traditional. This likely comes from the benefits of this therapy brings, including:

  • Reduce inflammation significantly
  • Enhance detoxification
  • Production of growth hormones increase height
  • Improve blood flow
  • Enhance the condition of blood circulation
  • Support the body loosen up and relax

Oxygen therapy high pressure (HBOT)

HBOT or oxygen therapy high pressure refers to traditional methods of pure oxygen with high pressure to the patient breathing. At this time, the amount of oxygen in the blood will increase about 30 times higher than normal. Speed stamina recovery in this case also increased rapidly. In addition, high oxygen pressure also can promote the parasympathetic nervous supply hormones facilitate the process of recovery.

Therapy frequency specific microcurrent (FSM)

A number of experts can use electric current with intensity of light introduced into the region of soft tissue injuries, thereby stimulating the healing process as well as recovery. They call this measure is therapy frequency specific microcurrent (FSM).

Neo magnets stimulate acupuncture points

Compared with measures of traditional acupuncture, new acupuncture stimulate acupuncture points, there are principle is completely different. Acupuncture works based on the theory of traditional medicine, for example:

  • Yin and yang
  • Tibetan statue
  • Business contact (14 lines of primary and 365 acupuncture points)

Meanwhile, tan acupuncture stimulate acupuncture points, based on the anatomy of the background Western medicine. The mechanism of action of this therapy is to activate the immune system of the body conducting the process anti-inflammatory. After the inflammation has been resolved, the erythrocytes carry oxygen and many other nutrients go into each cell to nourish and promote recovery after injury. In addition, at this time, the toxins in the cells, also the blood stream and excreted.

Tank isolation senses

In recent years, a number of people often use therapy treatment called hot isolated senses, to promote the process of healing as well as recuperation. The mechanism of action of this therapy similar to meditation.

Inside the tank contains high levels of salt, magnesium sulfate (epsom), thanks to which you can float on the water. The temperature of the liquid in the tank will be consistent with the temperature of human skin, so you will have the feeling of floating in the air. Condition no sound, no light or scent help you isolate yourself from the signals from the senses. At this time, you can relax your body and mind. This helps the process of recuperation goes smoothly.

You may be interested in the topic:

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  • Promote recovery, concussion brain: how to effectively?
  • 5 things you may not know about physical therapy (rehabilitation)

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