Active muscle recovery after exercise

Some people think that the longer the exercise time, the better, and it is okay not to rest, so that they can develop more developed muscles. In fact, muscles will also get tired, so the muscles must be allowed to rest for a while after exercise before they can better enter the next set of exercises. For example, arm muscles take two to three days to recover, so you should wait until the muscles are fully recovered before exercising. So what are some active ways to restore muscles after a workout?

Cooling down after machine exercise helps the body to transition from an intensely active state to a normal, quiet state, allowing venous blood to return to the heart as quickly as possible, speeding up the recovery of the entire body and preventing adverse phenomena such as acute cerebral anemia and low blood pressure. Cooling-down activities include deep breathing and gentler activities such as jogging and relaxing limb swings.

Massage after machine exercise can expel or transform lactic acid in the muscles as quickly as possible, promote muscle relaxation and eliminate fatigue. Massage is usually performed within 20-30 minutes after exercise or before going to bed at night. The massage starts with light pressing, and gradually transitions to pushing, rubbing, kneading, pressing and tapping, and then combined with local shaking and passive movements. Massage should be performed from the distal end to the proximal end, that is, from the feet and thighs to the waist and back, from the hands, forearms, upper arms to the chest. Electric massage or hydraulic massage can also be used.

In addition, taking a hot shower after exercise is also a good idea. It not only has a calming effect on the cardiovascular system and central nervous system (brain), but also promotes blood circulation, keeps the skin clean, eliminates waste from the body, eliminates muscle tension, relieves soreness, and speeds up the body's recovery.

Active muscle recovery after exercise also requires a nutritious diet. The intensity of machine exercise is very high. If there is no active and reasonable diet to follow up, it is impossible to replenish the various nutrients consumed by the body. Therefore, we need to consume a lot of nutritious food. Therefore, while doing machine exercise, a nutritionist is needed to develop a reasonable diet plan based on your body.