4 months ago
The real labour happens in the days whereyou don’t sweat. According to Jessica Matthews, senior adviser for health and fitness education in the American Council of Exercise, “when you exercise, your muscles undergo microtrauma. Afterwards, what are known as satellite cells fuse to the damaged areas to repair the muscle fibers.” The process of repairing your muscles can only happen when you are at rest. If you keep exercising, your muscles will not get a chance to repair, hence there is no muscle build up to make it stronger and toned. Eventually, your progress will start to decline.
“There’s a difference between passive andactive recovery,” says Jessica. Passive-recovery day means you’re not doing any physical activity, and the only time you need them is when you’re sick or injured. Your days should be focused on active recovery, which involveslow-intensity movement such as walking, a bike ride, or flexibility and mobility exercises.These exercises will increase circulation that will help the muscles repair faster.
3.Rest your mind too
Breathing exercises should be done atleast once a day: breathe in for four counts, hold for two, and exhale for six. This will bring the heart rate down, lowers, blood pressure, and restores glycogen, which your muscles use as fuel. A high level of stress can also decline recovery and muscle reparation. Go for a walk, or start doing yoga to relax your mind.
4.Keep your calories steady
Do not cut back food when you aren’tworking out, because your body actually needs more nutrients to rebuild your muscles. When your energy stores is depleted, you can feel overly tired the next day. As a result, it can mess your next sweat session.
Recovery is heavily dependent on how muchyou sleep. When you’re sleeping, your levels of cortisol are low and your body releases growth hormone. As a result, this helps charge the tissues and muscles to rebuild them.