7 Things You May Be Doing That Impair Workout Recovery
The fitness experts find that there are certain things, as well as common opinions, that can do more harm than benefit. They often negatively affect a person who wants to build healthy habits, and transform their body. This is why the loss of motivation and initial enthusiasm is very rapid. If going to a gym and balancing your diet don’t lead to the desirable goal, there are certain things that may be standing in the way of this accomplishment. In order to prevent this, you must know some of these things and carefully consider them.
Stress is a normal part of everyday life and, no matter how hard we try, we cannot avoid it. What you should control is quantity and type of stress and how to deal with it. In other words, if you cannot avoid stress, then you have to find the way how you will respond to it, i.e., you have to learn to deal with it. A particular problem is long-standing repetitive stress, which inevitably leads to poor fitness results. Recent research has confirmed that stress and obesity go with each other.
Clearly, hormones are always in charge of everything. The chronic stress induces hormone imbalance and slowing down of metabolism work. The stress provokes the secretion of the cortisol hormone, which stimulates the endocrine system and thus results in discomfort in the stomach, which can be improved if food is constantly consumed. Such “better sense” in the stomach may have consequences such as fatty deposits. To sum up, stress causes a “false” feeling of hunger. And not only will you eat more often, you will eat more food than usual. Removing stress should be the first step in the recovery process after training.
Nutrition is crucial. Many people think that it is only enough to practice and that the desired results will be achieved without proper nutrition. If you want to look nice and be satisfied, then you have to feed yourself properly. Protein nutrition is of great importance as proteins build and restore your muscles. If you get carbohydrates and fats after training, you will only regain what you lost in the gym.
Alcohol after training is something that should be avoided, because it prolongs the recovery period and slows down the progress. You should avoid alcohol especially if you are working on weight loss or muscle mass. Studies have shown that men who drink alcohol after an energetic training reduce the effect of testosterone in muscle tissue, which negatively affects muscles and strength. It also significantly slows down weight loss.
The combination of intense training and alcohol consumption leads to a higher level of free testosterone (because it does not bind to muscles), which is usually a sign that something is wrong in the body. The hangover not only interferes with the performance and recovery period, it also negatively affects cognitive processes (learning, understanding, decision making) as well as the speed of the reaction. Already after 12 hours, only three alcoholic drinks can reduce the maximum power by up to 45%.So, if you want to have a better tonus of the body, lose weight or shape up muscles, avoid alcohol.
Lack of sleep
Sleeping is essential for all of us. Without it, our body could not function normally. Lack of sleep can negatively affect levels of hormones, blood pressure and body temperature. Lack of sleep can also be a cause for a number of problems, such as: metabolic problems, difficult recovery after training, reduced protein synthesis, reduced exercise performance, and many others. In addition, lack of sleep can increase the risk of injuries, reduced balance and postural control.
No time for rest
This is one of the most common mistakes you can make. Sometimes after training we feel strong and we think that training is not needed, so we only rest for 15 minutes, and then continue with the heavy training later. This can be a big problem because you can easily get sick or injured. Do not shorten your resting time and try to train every second day in a week.
Many people often assume that it is always better to put as much exercise into their schedule as they find it to be the best for their body. These are the people you watch spending hours in the gym each day on the same machines, lifting the same weight, from training to training. They are wrong. The best results come after training and during the muscle recovery. You do not get stronger if you train daily with high loads, but you get stronger when you have the optimal time to recover from training. The general rule is: the greater the training, the longer the recovery period.
Using inadequate proteins
Your muscles move you, regardless of whether you are walking or dealing with various types of training such as Zumba, Pilates, or training of endurance. After all the activities, the muscles need recovery. Some training requires minimum body recovery, but skeletal muscles are involved in each movement. Muscles need protein to repair and recover from exercising and this may be one of the most important things after training.
As much as training is important, it is equally important to recover. Strong training requires a strong recovery. Only with such a balance, it is possible to reach the results, to save the body from the undesirable physical consequences. However, apart from the length of recovery, quality is also important. Energy is rapidly lost during training and we need to find a way to return it to the level it had before training. These couple of tips will help you if you want to recover as quickly as possible after training and try to stick to them.