Post-workout recovery: all our tips for effective recovery

Post-workout recovery: all our tips for effective recovery


Your weekly schedule aligns with your training schedule and you're constantly giving your all! But progress is not there? Whatever your goals, your body needs breaks to improve. We know it's not always

 easy to restrain yourself. However, you must give yourself and your body enough time to recover from the training. To make it easier for you, we offer you 9 valuable tips for a quick recovery after sports.


Of course, you have to take care of the implementation yourself, but we support you after your training with our Aminos. This post-workout product does not require a long list of ingredients or additives and supplies your muscles with L-glutamine and BCAAs. Put your feet up and savor your favorite scent.


Why is recovery after exercise so important?

Always faster, always higher, always harder. At the beginning of training, motivation is often high. But not recovering after sports can turn on you quickly. If you overdo it, aches and overtraining await


 you, not to mention you will be more likely to injure yourself. In addition, you risk reaching a stabilization phase in your training where your muscles are not developing enough to move forward. And it's no longer possible to turn back either, so you have to be careful.


Recovery occurs not only after sports, but through several factors. Nutrition and lifestyle are just as important as a good exercise program.


Know that exercise puts stress on your body. When you follow a training program, you are pushing your body beyond its limits.


By going beyond its limits, your body will burn a lot of energy but also lose a lot of water and minerals, which sweat gets rid of. Recovery allows your body to regenerate after an exercise session.


Recovery doesn't just happen after exercise: with a proper diet and proper training program, you help your body regenerate and thus allow you to outdo yourself.


So recovery can be done in different ways. The first step towards a healthier lifestyle can be, for example, a post-workout Clear Whey drink. Your muscles will be fueled with high quality whey isolate and you will be able to handle your next training session even stronger*.


Training Tips

Already during training you can do a lot for the next recovery.


1. Warm up and cool down

Do you run at full speed as soon as you wake up in the morning? no ? After a less active day, your muscles won't do either. So respect them and prepare them for the efforts you will follow by warming up.


The active recovery phase (often called "calm down") helps calm the heart rate, calm the nervous system, and relax the muscles to help the body recover from exercise.


Our tip: Choose the warm-up exercises that prepare you for the next training session. For example, if you do one-legged squats, warm up with squats. Mobility should not be excluded either.


2. A new series of movements: your weight and regular training

To progress it is important to work on new movements. But take it simple: technique before weighing. Work with your weight until the movement is executed perfectly. Except of course, if the exercise in question is too hard with your weight.


Talk to your coach about how to do these exercises, and only do them after you have calmed down. Once you understand the movement 100%, you can start increasing its intensity.


3. Post-sport recovery plan

It should not be measured randomly. Prepare the intensity of your training as well as recovery after it. If the planning is poorly organized, it is possible to restore it to the next week. Each week should include at least 2-3 days of rest.


As a rule, the more intense the session, the better the recovery.


Lifestyle matters a lot

Your body needs more than normal exercise in the gym.


1. Sports, Nutrition and Sleep

It is the same basis. The key to a quick recovery? Regular and well-executed training, good nutrition and adequate sleep. When sleeping, the body is at rest and can recover without distraction.


2. Daily recovery

If you are under constant stress, your body will not have enough energy to recover. So make sure to plan your sessions according to your lifestyle. Putting your body in extra body work after a strength training session is as counterproductive as jogging around exhausting yourself throughout the day.


3. Give your brain time to relax

20 minutes of breathing exercises, meditation, stretching, or even an evening walk can give your brain a rest. As we know, body and mind are one. A calm mind helps your body recover.


No progress without healing

The body must recover to build muscle or burn fat and stay at peak performance. So give your body a period of rest after exercise and on rest days.


At this time, the body catches its breath and rebuilds the structures that are challenged through hard training. So he will be able to remember what it was like before the sport, and he will know how to return it to this state. It's a bit like restarting your computer at the end.


overcompensation

If the training intensity seems new or stronger, the body will draw energy in order to improve regeneration. Thus, the muscles will be able to take on the same challenge but with greater ease. This is called overcompensation.


How long should you allow for recovery?

There is no theory about how long it takes to recover optimally or to enjoy the effects of overcompensation. Age, health, weight, training stage, and shape per day are among the many determining factors for recovery time.


You can usually feel this if you are ready for a second round of training. Good pointers are, for example:


No more feeling of stiffness or heaviness.

No more feeling of muscle fatigue during daily movements.

Running to catch the bus and carry heavy things does not make you hot or cold.

You feel at the top of your capabilities and are generally relaxed.

During light or moderate exertion, a period of 12 to 24 hours of rest should be sufficient to recover fully. For intense training of a particular muscle group, a break of 3 days or more is necessary. But again, it all depends on your body. 

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