Our recovery period requires the same careful planning as the training process. It is not anything daunting in it, especially if you know the basic rules of the recovery strategy.
Rule 1. Enough sleep!
Textbook 8 hours of compulsory sleep – is a very conventional figure. Each of us needs his time of sleep for good health. So, in this issue focus solely on your individual characteristics and needs.
Rule 2. Observe!
Even if you are “owl”, try to fall asleep no later than 24 o’clock (at least, do it the time of passive recreation). The processes of regeneration are gone the most intensively at night. One sleepless night can throw you back a long way from your athletic goals. If you have difficulties with falling asleep, your sleep is restless and interrupted – try to determine the cause of it, and if possible eliminate it. Do not forget about an anger management techniques and psychological and emotional relaxation.
Rule 3. Recover!
Is your goal to increase muscle mass? Then the “heavy” exercise on the same muscle group should be conducted only under the condition of their full recovery, otherwise your training will take place in the mode of catabolism – the destruction of muscle tissue. The ability to recover is individual for each of us. For someone it is enough only two or three days’ rest, but it is not sufficient for other. Different muscles also need time to recover. Each of us must define clearly this time for himself. The indicator of muscles’ readiness for a new work with the weight is- if during the performance of the working approach, you feel that you could add one or two repeats.
Rule 4. Eat!
During high-intensity training take a set of antioxidants and (or) adaptogenic funds. Antioxidants (vitamins A, E, and C, acting synergistically in the complex) contribute to tissue regeneration and protect against the damaging effect of free radicals, whose number increases dramatically during high physical exertion. Adaptogens – are natural products that increase resistance to adverse environmental effects, for example – eleuterokkok, Rhodiola rosea, Rhaponticum, ehinokok, ginseng. Their positive effect is achieved through optimization of metabolic processes, rather than by a sharp stimulation of the nervous system.
Rule 5. Break!
It is proved that the cyclical mode of training – is the best prevention of stagnation in the results of training. It is this mode will help you to maintain a high level of internal motivation. Break up the training process in cycles, between which there must be a few days of rest from training. Time period of training depends on the intensity and range from half to three months.
Rule 6. Do not overdo it!
If you train in the conditions of complete physical exhaustion, it substantially increases the risk of injury (during the training and outside the hall). Fatigue threatens the development of overtraining syndrome, characterized by a feeling of depression, apathy, a sharp decline in immunity and muscular weakness. This syndrome can last for quite a long time.
The issue of health has always been important but nowadays it has changed into a crucial one. The matter is that we live in the world of high technologies which assisted us to automate lots of workflows and processes. As a result, people move less and their bodies get weak. It is a true danger to our health. But don’t worry – if you really care of your health, make use of fitness clubs and gyms. Those who are searching for a gym in New Jersey, are welcomed to visit this NJ fitness site.
And don’t forget that modern online technologies are not only the way of wasting time, the network is a great storage of information. If you want to find details on fitness centers in NJ, take advantage of Google and other search engines. Visit various forums and social networks, and review topics which are related to yours. All this will help you discover much about NJ fitness and find a club for you at the best price on the market. Also, to be aware of the newest publications on the subject I advise you to sign up for RSS on this blog.