Exercise is a very important part of a healthy lifestyle. They can help keep body weight under control, reduce the risk of diseases such as diabetes, heart disease, and many others. However, to achieve the goal - to have a beautiful and slim figure - it is important not the quantity, but the quality of training. Many people forget one of its most important parts, which is called a hitch. After training, you must perform exercises that will help the body start the recovery mechanism.
What should be done immediately after training?
What to do after training in the first place? In simple terms, you need to cool. To do this, you can do a series of light exercises, which take no more than 10 minutes. Walking on a treadmill for five minutes is a good and easy way to cool off after heavy physical exertion. The hitch after training helps to normalize the pulse, and also allows the muscles to recover faster, thus allowing you to get the full return on the effort.
How to "cool" after a workout?
In order to maximize the effect of playing sports , you must be able to correctly finish the training. What happens after exercise is as important as what happened during exercise.
- An excellent hitch after a workout is cardio.
- Stretching relaxes tissues, helps speed up blood circulation in the joints and helps to eliminate toxins harmful to the body, thereby reducing muscle pain after exercise.
- Avoid dehydration. During training, the body loses a lot of fluid, which must be constantly replenished. Water helps reduce muscle soreness and increases muscle strength and flexibility. It is recommended to drink 2-3 glasses within two hours from the start of classes. In addition, you should drink at least 1.5 liters during the day to avoid dehydration.
- Have some refreshment. Nutrition is one of the most important points after a workout. You need to restore damaged muscles and increase your energy level, and you need to do this quickly. It is recommended to have a snack within 90 minutes after training, but the sooner the better. You should choose foods with complex carbohydrates and high in protein, such as protein protein shake.
- Massage. It is believed that this pleasant procedure in all senses after intense training can work real miracles. Massage helps speed recovery, and also reduces swelling and muscle damage.
Finishing training right is a must.
One of the reasons why a hitch after weight training is necessary is related to how the muscles, heart and veins react to the exercises. When you exercise, your heart rate accelerates to deliver blood and oxygen to the more hardworking muscles in the legs and arms. If during execution it stops abruptly, then the pulse starts to fall.
This may be accompanied by dizziness, nausea, or even a fainting state. This condition is characteristic of both beginner fitness enthusiasts and professional bodybuilders. If you are in great shape, you should not immediately fall on the mat or sit in a chair immediately after weight training and cardio.
And if you do not hitch?
Training is a great stress for the muscles and the body as a whole, after which it is necessary to recover. A sudden stop of physical activity can lead to heaviness in the legs, dizziness, a sharp drop in blood pressure is possible. Doing a hitch is slow. If this is cardio, then it is worth gradually slowing down and walking for three to five minutes (or longer if it was a very intense job). A good end to your workout is a dynamic stretch (walking, exercising, or some yoga poses).
Why is there a hitch?
The hitch cannot prevent injuries or greatly reduce muscle pain, but it gives the body the opportunity to gradually return to its usual state. To do this, you need to gradually reduce the intensity of the workout and do a series of simple exercises for 5-7 minutes. Regardless of how long the training takes, you should never miss such important points as a warm-up and a warm-up. Just a few minutes help build muscle and increase flexibility.
Hitch after training: exercises
- Walking. One of the exercises that completes a workout is walking on a treadmill or on the spot.
- Stretching legs. A classic exercise is stretching the front of the thigh by bending the leg at the knee and moving the foot back. To pull the hamstrings, you need to put the heel on the floor a step ahead of yourself, while the leg is straight, the toe stretches upward, bending, trying to touch the toes with your hands.
- Stretching the chest. One of the popular exercises is the following: fingers to lock in the lock behind your back, straightening your arms and looking at the ceiling. This method is effective for stretching the muscles of the chest.
- The workout hitch also includes some stretching exercises . For example, lift, bend it at the elbow, take it as far back as possible while helping with the other hand. Another exercise is also stretching by taking the arm bent at the elbow to the opposite shoulder.
- Overall stretch. This includes such popular yoga poses as the “dog face down”, “cat” or ordinary plank.
- Jumping in place is also a great solution for an effective hitch.
- Swimming. If you can swim after class, then you should use it. During swimming, almost all the same muscles are involved, as when walking or jumping.
- Dances in another way can be called beautiful exercises. This can be a great way to complete strength training. Plus, it should be fun and useful not only for physical, but also for emotional unloading.
Proper hitching will help reduce muscle pain.
Muscle pain after training can be made more tolerable if all exercises were done qualitatively, and there was also the right warm-up and hitch before and after the workout. Sometimes the pain is so severe that it is difficult to go down the stairs the next day. This soreness is caused by a number of things. First, during training, tiny tears in the muscle fibers occur. These microtraumas cause tissue edema, which in turn puts pressure on the nerve endings and leads to pain.
Secondly, during physical exertion, the heart begins to intensively supply working muscles with blood. When it saturates the muscles with oxygen and nutrients, it returns back to the heart. However, when the exercise stops, the force that pushes the blood back slows down. At this time, a byproduct remains in the muscles in the form of lactic acid, which in turn causes swelling and pain. Proper hitch helps maintain the pace of the circulating blood, which, in turn, helps prevent its thickening, and also removes toxins from the muscles.
Very important habit
Hitch after training is a very important habit, which is often neglected, but in vain. The first minutes after training are of great importance. To get the maximum benefit from fitness, you need to clearly imagine and put into practice all the known recommendations. For example, after intense jogging or strength training, a good hitch would be light jogging or walking for 5-10 minutes. The next 5-10 minutes are static stretching of low intensity.
After this, it is necessary to make up for the loss of fluid and drink 1-2 glasses of water. Then, for an hour, you should definitely eat something healthy and easily digestible, such as an apple, a banana or a high-quality protein drink. Muscle needs protein for recovery and growth, and it also needs carbohydrates to replenish glycogen stores. Sample menu to choose after a workout:
- Cottage cheese paired with fruits.
- Apple with a spoon of peanut butter.
- A small banana with 12 nuts of raw unsalted almonds.
- Greek yogurt.
- Whey Protein Shake.
- Protein omelet.