Of course you can minimize pain with basic recovery techniques such as stretching and foam rolls, but true workout recovery is a combination of physical manipulation and nutrition designed to supplement the exact muscles and mechanisms that you put on during your training.
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Read this article before you decide that this is too complicated, where you will learn exactly how to recover from long runs, CrossFit workouts, HIIT and more.
How to recover from a long run
The actual distance of a "long run" differs for everyone depending on their cardiorespiratory fitness level, muscle endurance, current training cycle and more. For example, a long run during half a marathon training is 10 to 15 miles for me. Outside the half marathon training season, a five to eight mile run is sufficient as a long run.
Whatever your distance, endurance puts strain on your slow-twitch (type one) muscle fibers, or the muscle fibers responsible for intensive, repetitive exercises – such as running a marathon. However, if you run long enough, your body will also start recruiting your fast-twitch (type 2) muscle fibers to assist with slow-twitch tasks, so long runs are the scenario of stress for all types of muscles.
In addition, endurance depletes your glycogen stores (carbohydrates stored in your muscles for immediate energy) and trains your body to use fat as a fuel. That said, to properly recover from a long term, you need to focus on preventing lactic acid build-up and replenishing your glycogen stores.
Physical recovery: Cold therapy has proven to be particularly effective in helping endurance athletes recover from training sessions, although the effect may be more on your perception of recovery than on actual recovery. You can try whole-body cryotherapy, take a cold shower, or apply ice packs while you rest. Static stretching exercises can prevent muscles and joints from becoming tighter, while gently massaging and lifting your legs can reduce fluid retention.
Nutrition Recovery: Eat rapidly digestible carbohydrates as soon as possible after your long run, along with enough protein to restore microtrauma in your muscles. Examples of good easily digestible carbohydrates are bananas, fruit juice and white rice. Avoid high-fat foods during the window immediately after your run, because fats can slow digestion and prevent you from returning from endurance training. Some fats don't hurt, so feel free to eat eggs or other lean protein sources, cooked in a healthy oil. Don't forget to rehydrate with electrolytes!
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How to recover from sprints
Whether you run, cycle, swim or use any other modality to get into your sprint, speed training mainly loads muscle fibers with fast muscle twitches that allow your body to perform powerful, explosive movements. Sprinting burns a lot of calories in a short time, uses a lot of oxygen in the blood and puts stress on your lower limbs (ankles, knees and hips). To recover from sprints, you need to focus on mobilizing your joints and replenishing lost nutrients. ]] gettyimages-685042689 “/>
Explosive movements such as sprinting require the use of fast-twitch muscle fibers and high levels of blood oxygen.
Physical recovery: Spend 10 to 15 minutes performing dynamic stretching exercises after a sprint workout. This helps to keep your joints mobile and your muscles flexible and can reduce the severity of pain you experience the next day. Compression therapy can particularly help with sprint recovery, as it promotes healthy blood flow to the joints. Deep breathing can also offer some benefits, such as helping your heart beat to return to a state of rest and improve circulation.
Nutrition recovery: As with endurance training, speed training lowers your glycogen stores, so you want to supplement them with simple carbohydrates. You should also drink an electrolyte-enriched drink, such as Powerade, and eat proteins to stimulate muscle recovery and growth.
How to recover from high-intensity interval training
Even when you only use your own body weight, high-intensity (HIIT) interval training develops speed, strength and endurance. The variety of movements, full-body focus and fast pace that are characteristic of HIIT workouts can lead to muscle knots, limited range of movement and prolonged pain if you are not used to such intense exercises.
Physical recovery: The best thing you can do after a HIIT training is to keep moving slowly. A few minutes of walking or slow cycling gives your heart a smoother transition from work to rest and keeps your blood flowing, providing more nutrients and oxygen to your tired muscles. Follow-up with joint mobilization through dynamic stretching exercises and preventive muscle nodes with massage or percussive therapy.
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Nutrition recovery: All exercise causes a certain amount of oxidative stress (an imbalance) between antioxidants and free radicals in your body), but quick, intensive exercises are especially notorious. That's why you need to consume antioxidant-rich foods after an HIIT training, in addition to the proteins and carbohydrates that your body needs to replenish and repair itself. Some examples of foods that are rich in antioxidants are berries, leafy vegetables, beets and broccoli.
How to recover from a CrossFit workout
CrossFit is essentially a type of intensive interval workout that combines multiple types of exercises into one: strength, muscle endurance, cardio endurance, and speed. As such, the best recovery techniques for CrossFit training vary considerably, depending on the prominent function of the training. In general, however, you must focus on joint mobilization, muscle recovery and supplementation of nutrients.
Physical Recovery: Many CrossFit athletes support foam rollers and massage guns as the ultimate recovery tools, as they both work tightly muscle nodes that are formed in response to the rapid, composite movements characteristic of CrossFit. Icing your joints can help compensate for beech through high-impact exercises such as box jumps and sprints, while static stretch helps you cool off from longer, more sustainability-based workouts.
Nutrition Recovery: Consume rapidly digestible carbohydrates and proteins as soon as possible after a CrossFit workout. You can also benefit from an amino acid drink, because amino acids are the building blocks of protein and trace protein synthesis, which facilitates muscle repair. Follow a hearty meal with complex carbohydrates, more protein and healthy fats a few hours after your meal after training.
How to Recover from Strength Training
You can consider strength training and weight training the same thing, but real strength training includes very low rep schedules and very heavy weights. According to the American Council on Exercise, strength-building workouts should include sets of less than six repetitions with weights of or more than 85% of your one-rep max for certain movements. For example, if I tried to get stronger at squatting, I would program five sets of five (5×5) squats at 85% of my maximum squat.
This type of training tests your ability to generate maximum output, tiring your nervous system in addition to your type two muscle fibers. To recover from strength training, focus on muscle recovery and modulation of the nervous system. ]] gettyimages-1028732764 “/>
Heavy weight lifting affects your nervous system as much as it does your muscles, so it's important to give your body time to return to a state of rest.
Physical recovery: Give your body time to switch from maximum output to rest by engaging five to 10 minutes of slow, stable cardio – try walking, cycling, or rowing on a rowing machine. Control your breathing as you do this to optimize nervous system recovery. Then you stretch the muscles that were used during your training. Rest is also necessary after a tough lifting session: according to ACE you must give yourself at least a full day to recover before you train the same muscle group again.
Nutrition Recovery: You can gain a slight head start in your recovery by consuming protein or an amino acid supplement before your workout. Research shows that consuming protein in addition to carbohydrates before training can cause your body to use those nutrients during and immediately after training. According to the International Society of Sports Nutrition, you should eat a meal that consists of three to four grams of carbohydrates for every gram of protein (for example 40 grams of protein and 120 grams of carbohydrates) within 30 minutes of finishing your training. .
How to recover from bodybuilding training
While bodybuilding also uses weight training, the level and modality of resistance differs from that of strength training. When people do bodybuilding training, the goal is to increase muscle mass. The type of training used to increase muscle mass is called hypertrophy training, and it usually includes higher rep schedules and lower weights than strength training.
According to ACE, to achieve hypertrophy, you must concentrate on sets of six to 12 repetitions with short to medium rest intervals, with moderate to moderately heavy weights. When you lift weights in this way, you work both slow muscle pulls and fast muscle pulls because your body needs both strength and endurance to perform moderately heavy lifts one after the other. Just like strength training, hypertrophy also tires your nervous system, although not so heavy. ]] gettyimages-591403645 “/>
Weight training with medium to high volume, both twitching and twitching, as well as your nervous system.
Physical recovery: Mobility and blood flow should be your focus after a bodybuilding training. Dynamic and static stretching can help with mobility, as well as foam rolls. Percussive massage can also help with recovery, although the mobility benefits of percussive massage appear to be most prominent before training. To promote blood flow, take steady-state cardio for a few minutes, try compression therapy, or use heat therapy to increase blood flow to a specific area.
Nutrition Recovery: As you may have noticed, carbohydrates and proteins are essential nutrients after training. To optimize a possible increase in muscle mass, you should consistently strive for a protein-rich, carbohydrate-rich within 30 minutes after completing a hypertrophy workout. Because routines with a high rep for weightlifting can cause you to sweat more than routines with a low rep, you should also supplement your electrolytes with a sports drink.