Cool down after training and other stages of the recovery period

Cool down after training and other stages of the recovery period

The vast majority of newcomers to fitness forget or deliberately ignore the completion of the final set of exercises, rushing to do other things. In addition, they do not even suspect that in addition to a hitch, other recovery activities are needed. This article will talk about how long it takes your body to recover. What should be the correct rest after training and what kind of cool-down after training is necessary to maximize its health benefits.

Components of the recovery period

Do not be surprised, but in order for the recovery after training to be optimal, the following conditions must be observed:

start a lesson with a full warm-up; optimize the amount of training loads;

drink water or a sports drink during the session;

do in the main part, during pauses for rest, exercises for muscle relaxation, self-massage, breathing exercises;

a hitch after training without fail;

"Behave correctly" in the phases of rapid and slow recovery;

rationalize the regimen of training, work / study, rest and sleep (8 hours at night and, if possible, 1-2 hours during the day).

The most pronounced recovery processes occur immediately after the termination of intense physical 

activity, therefore, we will begin a detailed analysis from the final part of the training.

Why is there a hitch

The main goal of the final exercises is a smooth transition from arousal to a calm state or a near-calm state.

Beginners should take from 10-12 minutes to cool down after training. At that time:

.  heart rate, respiratory rate and body temperature will gradually decrease;

.  intramuscular venules will narrow to normal;

.  the processes of removing lactic acid from the muscles will start;

.  restorative reactions and adaptive changes are stimulated.

These processes will save the heart from unnecessary rapid contractions when the body is no longer subjected to heavy physical exertion. Final exercises will also help prevent muscle cramps, cramps, dizziness, and loss of consciousness. Please note that in the event of an overload in training, a thorough cooling down after training will not relieve you of the muscle soreness, but it will make it less severe.

What to do in a hitch

After high-intensity interval training and aerobic fitness classes, the cool down starts on the treadmill. You should run for several minutes at a slow pace, periodically switching to a step, and end with a minute walk at a walking pace. Then you need to do a small stretching complex, and in the end you can hang on the horizontal bar, completely relaxing all the muscles of the body.

An example of how to recover from a workout using stretching exercises for:

.  hamstrings, buttocks, and lower back;

.  groin, flexor and 4-head femoral muscles;

.  the front surface of the leg, intra-articular ligaments of the knee and the lumbar region;

.  upper chest;

.  spine and back muscles.

Finish your strength workout with a 3-5 minute series of low weight exercises. They should be done slowly, focusing on deep breathing. After that, we need stretching exercises for those muscle groups to which this training was "dedicated". Hold each stretch position for 20 to 30 seconds.

Today, in a hitch after training for strength, it is advised to include exercises on a special roller "foam rolling", where in turn they work out:

back muscles at the level of the thoracic region - in the supine position, hands locked behind the head, additional emphasis on the heels, legs bent at the knees;

buttocks - back rest on the hands and soles;

quadriceps - in a bent position, feet in the air.

The scheme for performing each exercise is as follows. First, for 60 seconds, smoothly and slowly roll back and forth along the entire length of the selected muscle group. Then, for 1 minute, do short back and forth movements only in the place where the tension is most felt.

When doing stretching exercises, remember to take small pauses in between. Drink table mineral water in them. It will help normalize the water and electrolyte balance. In total, during the hitch + the next 30-40 minutes, you need to drink at least 1 liter.

Fast and slow recovery phases

Do you think that's all? Not. The period of rapid recovery processes generally lasts 20-30 minutes. So in the time remaining after the hitch - 10-20 minutes, you need to take a shower. This should be done not only for hygienic purposes. It speeds up recovery. In the first part of the water procedure, take a warm shower and self-foam massage, and finish with a contrast shower. If your gym is by the pool, plan the time so that you can swim for 20-30 minutes after your workout at a relaxed pace.

How much rest do you need after training in general? Avoid heavy physical activity for another 2 hours. This is how long the slow recovery phase lasts. However, for beginners or those who forget about a hitch and further rest, it can last for 3-4 hours.

To help restore metabolic balance, snack 30-40 minutes after exercise. A banana will be enough for you. It can be replaced with a few tablespoons of corn or rice porridge with a couple of chicken medallions. If you are overweight, make sure that carbohydrates are no more than 30 g.

Check your pulse 2 hours after finishing your workout. It should not exceed 75 beats / min. But before you measure it, sit quietly for a few minutes. Blood pressure by this point should also return to normal. If its values   are 130 to 90 or higher, and the heart rate is ≥ 80, consult a trainer. The loads clearly do not correspond to your level of preparedness.

And in conclusion, to summarize - recovery from physical activity is just as important as the training itself. Rest properly, and then fitness will help you to be beautiful and healthy.