After a period of exercise, our bodies will feel tired. At this time, we must relax and rest. So how can we get your muscles to recover quickly?
At the muscular level, to produce the energy necessary for muscle contraction and eliminate the resulting waste, various events will follow one another.
Muscle fatigue depends on two different metabolic phenomena: a decrease in the supply of energy and a change in the electrochemical balance of the muscle cell.
However, you can also use a therapy device, such as a theragun that can help with quick recovery.
Types of muscle fibers
Depending on the type of effort, the mechanisms put in place are different because they use different muscle fibers:
- Type II B fibers whose metabolism is centered on sugars: they are used in brief and intense efforts
- Type I and II Ad fibers whose metabolism is based on the use of oxygen; they are used in moderate-intensity and long duration efforts
In the event of a brief and intense effort, fatigue is the result of insufficient calcium release which leads to an increase in acidity in muscle cells and the accumulation of waste products such as ammonium and lactate, the effects of which are harmful.
In the event of prolonged effort, fatigue is directly linked to a decrease, or even disappearance of muscle stocks of glycogen, which is the energy component ensuring muscle functioning. It seems nevertheless that this glycogen, essential as it is, is not the only responsible factor – dehydration (lack of water), hypoglycemia (lack of sugar) and hyperthermia (temperature too high) could have an important role in this phenomenon of muscle exhaustion preceded by the feeling of fatigue.
In all cases, intense muscular activity consumes energy, which leads, as in any energy process, to the production of waste.
The metabolic waste, mainly composed of lactate and ammonium, blocks energy-producing systems and elimination systems. The progressive impossibility of bringing more energy inevitably implies stopping the effort.
This waste accumulated in the body in toxic doses can be transported to the brain and then be responsible for feelings of discomfort and general fatigue, beyond simple local muscle fatigue.
Muscle fatigue varies according to the muscles concerned and the fibers that compose them: certain muscle fibers are used during brief and intense efforts while others more easily tolerate prolonged efforts.
Today, I compiled a few ways for you to recover your muscles quickly. Massage, swimming, sleeping and eating can all speed up your recovery and prepare you for a second workout. If you want to know more about accelerated muscle recovery, read on.
Method 1: Exercise for sore muscles
Because of its good effect, massage is very popular among professional athletes. A sports masseur or other good masseur will help your muscles recover faster by massaging the muscles and unblocking the joints.
If you do not want to make an appointment, let your partner do the massage for you, or do it yourself. Rub your arms and legs with steady, deep movements.
You can also use a massager or even tennis ball to rub painful muscles.
Swimming is another way of massaging your muscles, providing gentle resistance so that your sore areas have the opportunity to stretch and exercise without fatigue. Do not do complete swimming exercises; a simple circle around the pool for about 20 minutes will work. Use a swim that mobilizes your painful muscle groups.
Breaststroke is effective for painful arm and leg muscles. It cooperates with a backstroke to move the whole-body muscle group. Avoid more tired strokes, such as butterfly strokes.
Swimming in saltwater is a cure for painful muscles, so if you live near the coast, go to the beach.
Use a foam shaft.
Use foam shafts to move muscles to relieve muscle tension. It will clear the injured tissue and painful cramps, prevent your joint pain, and take away the pain faster; with this method, you will resume training faster.
Roll the foam shaft over each of your painful muscle groups for 30 to 60 seconds.
When you wake up in the morning, before going to bed, use the foam shaft when you have time during the day.
Stretch your painful muscles.
For example, if your legs become painful after exercise, make sure you stretch these muscles thoroughly. Stretching helps relax muscle tension and subside pain the next day.
Hold each stretch for at least 10 seconds. Start with a shallow stretch and gradually increase time and intensity.
Method 2 Relax in the Workout Room
1. Take regular breaks during exercise. Give your muscles enough time to recover from stressful exercises, especially when you are just starting a recovery workout. Failure to have a good and necessary rest for a day or two can cause muscle strain, make muscle recovery longer, and even cause repeated injuries.
Apply a hot and cold compress to the sore muscles. Heat relieves pain, while low temperatures help reduce swelling and muscle inflammation.
You can still exercise the parts that do not hurt. For example, if you do jumps and squats, and you feel pain when you sit down, switch to arm exercises. Do heavy biceps and triceps exercises with weights to strengthen and shape your arm muscles.
2, a lot of sleep. Getting sleep will help your muscles recover faster and make you better in shape next time you go to the gym. Committed to ensuring 7 to 8 hours of sleep. Falling asleep at about the same time every day and getting up at the same time makes continuous regular sleep possible.
3. Relax in the hot tub. In addition to soothing the pain of sore muscles, going into the hot tub will relax the muscle tissue and help restore the state. The sauna has the same effect and relaxes the body with hot steam. You can add soothing bath bombs to your bath to make it even better. Use your gym’s hot tub or sauna once a week to help your muscles recover from stressful workouts.
Method 3: Eat to Rebuild Muscle Tissue
1. Eat a lot of protein. This is the cornerstone of muscle tissue, and when you are in the recovery phase, you will need a lot. Eggs, lean meat, fish, beans, and leafy greens are all good sources of protein. You need to consume 70-100 grams per day.
2. Eat Vitamin C. This is a necessity for collagen reconstruction and helps to rebuild damaged muscle tissue.
3. Consider adding magnesium. Magnesium can help muscles repair themselves and grow stronger. It helps relieve muscle twitches and speeds up the recovery process. The recommended daily intake is 300 mg. Magnesium is a great way to relieve stress and help relax muscles during recovery. Seaweed, buckwheat, wheat germ and almonds also contain magnesium.
Although you may not feel muscle pain immediately after exercising, you will notice it after a day or two. Scientists believe that this swelling and stiffness is caused by biochemical changes in the body, which increase the sensitivity of nerves and cause muscle pain. Muscles experience pain after this change.
When stretching, it is important to stretch until you feel comfortable. When you start to feel any discomfort, stop and return to the original position. Stretching too much can cause a ligament strain, so use slow, controlled movements to prevent this from happening.