The recovery of muscles in the body usually
occurs rapidly, right after you stop exercising and step out of the gym.
“Actually, this recovery process is the factor makes you healthier and more
balanced, rather than exercising” - by Stacy Sims, Ph.D., physiologist and
nutritional professor of medicine research center at Stanford University.
“Research has shown that to improve performance, you have to see what you do
outside the gym is as important as what you do inside the gym”. Therefore, this
article will help you figure out the exercise secret that needs less effort.
Sleep more
Benefits:
You have heard a lot about the benefits of sleep. However, if you still have
not enough motivation to sleep 7-9 hours a day, here are some things would
encourage you:
Deep sleep plays an important role in
increasing the efficiency of tissue regeneration hormone, the latest researches
have shown that lack of sleep will double the risk of gain weight: it promotes
your body to absorb more calories and reduce the perception of filling. When
you are tired, your intestines will release more ghrelin - a compound that
stimulates sweets appetite, “This compound will make your body find quickly the
food energy to awake your body”- according to neuroscientist Chris Winter, MD,
medical dean of Martha Jefferson Hospital Sleep Medicine Center. Besides, the
fatigue will prevent the secreting of leptin compounds - a hormone in fat cells
alert the brain that you have enough food. Because of above reasons, expert
Winter shared that “Priority for sleep is the most effective method for body
recovery process and get you a balanced body”.
Note: Set
the alarm for 1 hour before bed, then turn off battery power. Note that your
sleep is easily affected by electromagnetic waves and strong light.
Practice healthy habits gradually
You tend to reward yourself something when
having spare time, however, the implementation of some gentle activities in the
days after exercising will help you prolong the process of muscle regeneration
and the blood circulation. “Fresh blood is pumped to individual muscle,
bringing fresh nutrients and remove waste products like lactic acid” - said
Sims expert. In addition, doing exercise hardly is also proved to relieve
swelling symptoms after exercise and prevent negative activity of the nervous
system due to insomnia. Let's take a yoga class or walking with friends in
daily activities. If you have to sit on a desk all day, try walking around the
office 10 minutes between several hours to circulate blood, then, you can allow
yourself to do more gentle exercise on the next day.
Increase the snacks after training
The sports experts spent much time arguing
about the effects of junk food after exercise can accelerate the process of
muscle recovery, and also effectively reduce belly fat. According to expert
Sims, physical exercises secreted cortisol compound - a hormone that helps you
be more motivated to keep training until the end of the exercise. However, if
we maintain that status for a long time, it will cause the opposite effect.
Cortisol is not only control the process of muscle recovery, but also affects the
metabolism making the body to store more calories as fat instead of converting
them. Fortunately, chewing a little protein food in 30 minutes after exercise
can help prevent this harmful effect. Expert Sims suggested you could enjoy a
cooked egg or substitute skimmed milk with fruit juice daily. In addition,
there is other good news for the Starbucks believers: With a cup of nonfat
mocha latte, you can absorb a little cortisol antidote from the milk of and a
secret weapon - caffeine. A study has shown that when caffeine is absorbed with
high carbs foods, caffeine will increase muscle yield of 66% than just eating
normal foods containing carbs.
Body massage
Massage therapy after training of Sweden is
not just a hobby of many people, but it also brings much efficiency. One study
indicated that this therapy promotes the energy recovery to 60%. “Massage
reduces inflammation in the tissue and promotes blood cycle to this area,
making the tissue more resilient” - expert Sims said. Expert also recommends
that you let the muscles relax completely in a few hours after exercise, before
massage. “You do not need to see a specialist because they bring the same
effect. Take 10-minute massage before bedtime on the days you exercise with
high intensity, you will see the effect. To achieve best results, massage
gently on the muscles operate frequently and use rubber roller or massage ball
to massage other body areas. If you have a bump, massage gently from the
outside to the inside with a light intensity, if not, you can stimulate the
swollen muscle. For the bitter trauma, let compresses with a gauze pad or ice
bag for 20 minutes to reduce swelling.
Drink lots of water
The loss of water causes the metabolism
slows down significantly – though you are training hard in the gym to burn
calories, your efforts will not work if you do not drink enough water - Shawn
Talbott, Ph. D, said a chemical expert in nutrition of Salt Lake City. Note
that this does not just need to drink 8 glasses of water (64 ounces) a day that
you usually hear. Experts recommend that you should drink 16-20 ounces of water
for each hour you exercise. If you feel so heavy and pressure to drink plenty
of water, remember the standard-sized bottle contains 16 ounces, just drink 4
bottles like this, you will drink enough 8 glasses of water a day.
