In fact, good physical recovery is one of many factors that contribute to improving the effectiveness of hard physical training. Today, many people take the matter of physical recovery lightly. If you think you don’t need rehab because all you do is lounge on the sofa and watch TV, you should rethink your lifestyle.
Hard work is a good thing, especially when you have an effective recovery period. Inadequate recovery runs the risk of leading to a loss of fat, energy, and muscle mass built through exercise.
In addition, fatigue from previous training sessions will hinder your next workout. You may feel like you’re on the right track to achieving your goals, but is that really the case?
* How to know the body’s physical recovery is not effective?
You can recognize your fitness recovery is having problems through the following factors:
* The power is clearly reduced.
According to Dr. Peter Lundgren, grip force (contraction) in the hand will be significantly reduced when you do not perform post-exercise recovery or the recovery results are poor. This can be explained by then, only a few muscle groups are capable of reaching 1 RM (one repetition maximum or maximum strength index).
In fact, the grip strength test is very simple, easy to apply and gives accurate results. Therefore, in Russia, in order to examine the effectiveness of the rehabilitation process in a person, experts often use this measure.
* Body weight decreased.
If you’re not trying to lose weight, a short-term loss of body weight can mean a decline in strength. Because at this point, the weight loss comes from muscle mass, instead of fat.
Loss of muscle mass not only indicates poor fitness recovery, but also shows that your training process is completely ineffective.
* Cardiovascular blood pressure.
High blood pressure can occur when physical recovery is not good. This is due to increased activity of the parasympathetic nervous system, which leads to a situation in which the body produces more stress-related hormones than usual, such as cortisol or adrenaline. These hormones cause capillary constriction and increase heart rate, causing blood pressure to rise.
– Variable heart rate.
Whether or not rehabilitation is effective affects the change in the resting time between heartbeats. The HeartMath Research Institute has found a link between these two factors. At the same time, they also created a tool to help you determine recovery status through heart rate variability. If applied well, you have the opportunity to improve your fitness a lot.
* Ratio between testosterone and cortisol.
In addition to the increase in stress hormones when the recovery process is hindered, testosterone levels in the body also drop clearly because the production system is negatively affected.
To identify this condition, you can look at the body fat index in your belly button, stomach, or upper arm. The higher the result, the smaller the ratio of testosterone to cortisol. This indicates that your health is not good.
Alternatively, you can find out your testosterone/cortisol ratio with more in-depth testing than a blood test.
* How to restore physical strength effectively?
To improve poor recovery, you can apply some simple measures as follows, including:
– Replenish glycogen.
Glycogen is an essential “raw material” for energy synthesis in the body. If the body does not have enough glycogen to use, the metabolic reaction of gluconeogenesis (new sugar) will begin. At this time, the body is able to use protein from its own muscles to synthesize into glucose, creating life-sustaining energy for the body and brain. It’s important to note that muscle loss is not a good idea for post-workout recovery.
– Additional follow.
Therefore, after your workout session, you may want to consider adding more sugar to your body. The amount of sugar provided will be based on criteria such as:
– Training purpose.
– Exercise intensity.
– Total muscle mass.
Alternatively, another measure for you is to add a serving of carbohydrates (starches) in your next 1–2 meals. In addition, experts recommend that you add magnesium to your daily menu to support the process of absorbing starch as well as replenishing glycogen faster and more efficiently.
* Reduce workout volume
In fact, the person with the most exercise volume is not necessarily the strongest person. This stems from the interference of muscle exhaustion from the previous exercise in the next exercise. Fatigue is often proportional to the muscle strength you get after each training session.
To limit this situation, you need to reduce the amount of exercise again. However, most people do not know how to self-regulate the amount of exercise to their plan.
For this, you just need to keep in mind a general rule of thumb to lose 30–40% of your training volume every 3–4 weeks. In addition, to get the best results, you should also hire a personal trainer to guide your exercise and fitness recovery properly.
– Get enough sleep .
Good sleep is the most important factor for effective physical recovery. This has also been proven by scientists. Restoration for the whole body takes place best while you sleep. Therefore, if your sleep is unstable, your ability to recover will also be less.
* So, make it a habit to improve your sleep quality by:
– Create the right bedroom space (quiet, cool, no electronic devices).
– Improve sleep habits (time to go to bed and wake up every day, limit using computer or phone before going to bed…).
– Consider nutritional issues (magnesium, inositol, melatonin…).
– Physical rehabilitation therapies.
– Photobiological therapy.
The combined use of near and far infrared rays in healing and stimulating the recovery process after exercise or injury is called photobiotherapy. This method has been clinically proven to help reduce muscle soreness, speed up recovery and even cell growth.
* Infrared sauna.
Experts have proven infrared sauna therapy to be more effective than traditional sauna methods. This is likely due to the benefits offered by this therapy, which include:
– Significantly reduced inflammation.
– Enhance detoxification.
– Increased production of growth hormone.
– Improve blood flow.
– Improve blood circulation.
– Helps the body relax and relax.
* Hyperbaric oxygen therapy (HBOT).
HBOT or hyperbaric oxygen therapy refers to a method of delivering pure oxygen at high pressure to the patient to breathe. At this time, the amount of oxygen in the blood will increase about 30 times compared to normal. The speed of physical recovery in this case also increased rapidly. In addition, hyperbaric oxygen can also promote the parasympathetic nervous system to provide hormone levels that are favorable for the healing process.
* Frequency specific microcurrent therapy (FSM).
Some specialists may be able to apply a mild electrical current to the area of the injured soft tissue, thereby stimulating the healing and recovery process. They call this measure frequency specific microcurrent (FSM) therapy.
– New acupuncture stimulates acupuncture points.
Compared with traditional acupuncture methods, neo-acupuncture stimulates acupoints with completely different principles. Acupuncture works on the theory of traditional medicine, for example:
– Tibetan statue.
– Meridians (14 main meridians and 365 acupoints).
Meanwhile, neo-acupuncture stimulates acupuncture points based on the anatomy of Western medicine. The mechanism of action of this therapy is to activate the body’s immune system to conduct an anti-inflammatory process. After the inflammation has resolved, red blood cells carry oxygen and other nutrients into each cell to nourish and promote recovery from damage. In addition, at this time, the toxins in the cells are also discharged through the blood stream.
* Sensory isolation tank.
In recent years, some people have used therapy, called sensory isolation pools, to promote healing and restore physical fitness. The mechanism of action of this therapy is similar to sitting meditation.
The inside of the tank contains a large amount of magnesium sulfate salt (epsom), thanks to which you can float on the water. The liquid temperature in the tank will be the same as the temperature of human skin, so you will feel like you are floating in the air. The absence of sound, light, or scent helps you isolate yourself from signals from your senses. At this point, you can relax your body and mind. This helps the recovery process go smoothly.