Training during the quarantine period is very important – the total daily activity that was before drops to almost zero. Therefore, in order to keep your body in good shape and get out of quarantine not only healthy, but also without extra pounds, you need to choose the optimal and feasible loads for yourself.
Probably, many have heard the phrase “If muscles hurt during sports, it’s good, there’s nothing to be afraid of, you can continue to train.” But no one specifies that a positive effect is observed with dosed loads. But what to do if you still overdo it? When it hurts a little – it’s okay, but what to do if the thought of getting up or even getting out of bed causes pain?
With sufficiently intense physical activity, certain decay products (lactic acid, incompletely oxidized products, etc.) are formed and accumulated in the tissues, due to which the body is “oxidized”, which causes such, sometimes very uncomfortable condition – krepatura. If you do everything right, then a slight sensation of pain and tension in the muscles is a sign that you really gave an additional load and climbed one more step higher in your physical development.
Sometimes, instead of feeling pleasantly tired throughout the body, people get terrible pain that prevents them from functioning normally. Gels from the Resuscitator series will help fight this . Their components are completely natural and highly effective, gels allow you to relieve pain in a short time and relieve various manifestations of muscle strain.
In the fight against krepatura will help:
During it, you relax yourself and relax tired muscles. Proper massage accelerates the elimination of toxins from the body and accelerates the blood, as a result of which the nutrients necessary for recovery are delivered to the “repair sites” faster, and the muscles become more elastic. To speed up the recovery process, use massage oil to help relieve muscle tension, relieve severe soreness, as well as restore skin elasticity and help to find the perfect shape. Among the general recommendations are light stroking of the most ill muscles in the direction of the lymph nodes. The limbs should be massaged from the fingers to the armpit, the legs – from the feet to the inguinal region, the abdominal muscles – clockwise from the right half up, horizontally and down the left half.
After difficult and exhausting workouts, it is advisable to take a hot bath as soon as possible. Hot water helps disperse lactic acid and relax muscles. Under the influence of high temperature, blood vessels dilate, and lactic acid is excreted from the body faster. Hot salt baths reduce inflammation in the joints caused by arthritis or other muscle conditions. Professional athletes add magnesium to the water to quickly recover after a workout.
How it works? By analogy with applying cold to a bruised place. It also reduces inflammation in the muscles. The fewer areas with inflammation, the less “repair” work the body will have to perform. Therefore, a cool bath for 10-12 minutes is enough to reduce the recovery time of the body after training by 50%, and reduce pain. As a result, this should save the athlete from muscle pain, which can last a couple of days. But the water should not be icy, but cool.
Rest of the whole body is a great way. Some, in the pursuit of results and a busy work schedule, devote enough time to everything except sleep. This is very bad: as a result, you can bring yourself to exhaustion, the body will not have time to recover, and there will be no talk of records. Most of the chemical and physiological processes in the body take place during sleep, and many of them take place in the muscles that you load during exercise. If you want to not only get rid of krepatura, but also become stronger, more prominent, spend more time counting sheep.
One of the ideal ways to fit sleep into your schedule is to learn how to choose the right time for a nap: 15-30 minutes of an afternoon nap can save you from exhaustion.
Stretching and yoga.
These post-workout activities reduce the risk of injury, while yoga can help relieve back pain, lower blood pressure and lower heart rate. Stretching should be done within five minutes of your workout, but yoga can be scheduled as a separate recovery workout once a week (or cross-training). Only stretching should be done very carefully – without sudden movements and jerks.
All processes that occur in our body depend on nutrition. Muscle pain is no exception. To replenish your energy supply, enrich your diet with carbohydrates and proteins, which are responsible for the structure and restoration of muscle tissue, and accelerate the healing process. Vitamins should also be on the menu. The most important in this case are A, C, E, which have a beneficial effect on the condition of the muscles. When exercising, switch to wholesome and healthy food, drink enough water per day and you will feel strong, alert and healthy.