Too frequent training can lead to fatigue, and then it is very easy to get injured. What can be done to regenerate muscles faster?
The main mistakes of a beginning sports enthusiast
The basic mistake of many people who take their first steps on the sports path is too intensive training. The first visits to the gym or the first kilometers run cause an immediate burst of endorphins. It is natural to want more and more. However, it is important to exercise in moderation. Too intensive training and too short regeneration breaks are the fastest way to injury, which can exclude you from sports activity for many weeks.
Therefore, if you want to optimize your training units to match your level of fitness and your body’s capabilities, consult a specialist. An effective workout is one after which tired muscles will have enough time to regenerate.
Regeneration – why is it so important?
If you think that muscle mass gain occurs during the training, you are unfortunately mistaken. Muscle growth occurs during the regeneration break. Then they have time to rebuild and increase in volume. If you forget about proper regeneration and impose too intensive training pace, not only will you not accelerate sports progress, but on the contrary – you can significantly delay it. In addition, you will increase the chance of injury.
When do muscles regenerate?
Muscle recovery occurs during the rest. The key to the process of regeneration of the body (not only muscles) is an adequate length of sleep. If you regularly fall asleep and do not care about the comfort of night rest, you cannot count on immediate return to full strength. It is important to take care of the proper length and quality of sleep. Take care of at least 8 hours of sleep per day. If you have one or two sleepless nights, there is no reason to worry. However, try to get enough sleep to help your muscles recover. Arrange your schedule so that you go to bed each day and get up at roughly the same times in the morning. This will reduce the risk of injury and give you a better night’s sleep! This can be a challenge for people who work multiple shifts.
What influence does the diet have on the regenerative processes of the body?
Not only sleep is important. Equally important is a well balanced diet. Your daily meals should not lack key nutrients. Carbohydrates, fats, and especially protein have a significant impact on the good condition of the body. Also remember about micronutrients. Regularly perform preventive examinations. Based on them, your doctor will be able to determine if everything is fine and, if necessary, will prescribe the necessary supplementation.
How often do I exercise to give my muscles time to rest?
The frequency of your workout should be related to your physical condition. Remember that intense daily workouts are the domain of professional athletes, and they also take a break from time to time, not to mention a few weeks of rest between seasons. If you train a sport at the amateur level, do not overestimate your abilities. Give your muscles time to rest. This will allow them to regenerate properly, and you will still be able to see the progress in athletic performance.
How can you know that you train too much?
If after each training session you feel more and more tired, you are constantly lacking strength and you experience sleep problems, this is the moment when a red warning light should go on in your head. If you want to speed up the recovery process after exercise, then slow down! Push the emergency brake with all your might, and you’ll be surprised how quickly you’ll feel better. Take a few days off from your workouts to visit a massage therapist. Treat yourself to a little luxury and your body will thank you! If you do not have any health contraindications, you can also go for a regenerating session in the sauna.
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Published by Psychology on a Plate Milena Gil Monday, July 13, 2020
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