Introduction
Resting is an important component of any workout routine, but it is a phase that most people seem to pay little attention. Writing about the destruction that learners can wreck due to neglecting the recovery process, one can conclude that neglecting the process and not providing the adequate, much needed attention is detrimental to an individual’s progress and has a tendency of increasing the chances of injury as well as decreasing the performer’s ability. In this article, we will explain seven major flaws people have concerning muscle recovery and give practical tips on how to avoid these pitfalls.
Mistake #1: Not Staying Hydrated
It is important not to drink, and therefore maintain the recommended fluid balance for efficient muscle rebuilding. The body also loses electrolytes when it sweats during exercises thus it is this same electrolytes that help in maintaining proper muscles contractions to avoid. Cramps. Drinking water will not suffice; athletes need to replace their minerals either by taking regular electrolyte containing fluids or supplements. As you can see, water helps eliminate waste products like lactic acid from muscles, prevent inflammation and ensure muscle repair age.
Mistake #2: Not Consuming Enough Protein
It suggests that muscle rebuilding can be helped by proteins which have the amino acids to rebuild the muscles. Protein intake after a workout should be high in order to avoid the body breaking down muscles in order to get the proteins it needs for muscle synthesis. If possible try to have a protein incorporated into all meals and snacks and if possible have a protein shake 30 minutes post workout.
Mistake #3: Ignoring Rest Days
There is need to undergo rest so as to allow muscles to regain or develop so as to help fight fatigue. When remodeling, the body restores and adds new tissue to the appearances of muscles, hence the beef up in size and power. Failure to schedule enough time away from training to allow muscles to recover contribute to decreased productivity, increased vulnerability to injury and uncontrolled recovery time. Take rest days almost on a weekly basis and do not train on the same muscles for two consecutive days.
Mistake #4: Skipping Stretching
Most stretching techniques are effective for muscle recovery in that they can decrease the degree of muscle tenderness, enhance muscle pliability and facilitate blood flooding of muscles. But the static and dynamic stretch are very beneficial because they are making muscles more pliable, therefore more flexible as well and are also reducing the rate of injuries. Some people perform stretching during the cool-down phase of their workouts while others consider stretches during their training rest days.
Mistake #5: Not Getting Enough Sleep
Muscle recovery also requires sleep because when a person is asleep, tissues in the body are repaired. At night the body secretes growth hormone which is very vital for the synthesis and remodeling of muscles. In terms of somatic activity, try to have 7-8 hours of sleep daily and be constant in terms of the hours you need to sleep.
Mistake #6: Missed Possibilities of Cold Therapy
An ice pack placed on the affected area, or even better, an ice bath can lessen inflammation and muscle soreness and help with muscle recovery. Attempting super slow actions immediately after the workout reduces inflammation therefore frequent application of cold therapy enhances overall muscle recovery. Do not apply ice on the skin directly and also do not leave the ice packs on the skin because you might injure the skin.
Mistake #7: Neglecting Nutrition
Since muscles are a tissue, proper nutrition allows for muscles to recover and need to restore nutrients and energy to do so following workout. This is a prescription to ensure of a proper diet especially of lean protein, complex carbohydrates, good fat and vitamin packed fruits and vegetables. As well, it is possible to add some supplements which might help muscles to recover and have an overall positive impact on the body, BCAAs or glutamine for example.
Conclusion
By eradicating all the seven mistakes that have been discussed above, there is always a huge experimented improvement in the rate of muscle recovery and overall fitness. Even if you don’t make changes to your form, drinking enough water, eating proper amounts of protein, taking rest days, stretching and using cold therapy, sleeping well, and eating a balanced diet will go a long way in helping your muscles heal and get the most out of your workouts. What you need to know is that these changes should be made frequent and should become part of a new way of life so that they can be effective.
0 Comments