Tips on a full relaxation after a hard training

Tips on a full relaxation after a hard training

After every training, we feel exhausted and feel how energy leaves our bodies. It is because after hard physical exercises our muscular system feels biochemical stress, which results in pain in the muscles (DOMS). To get back to your normal physical state should be done special recovery programs


Regular sports activity nowadays is not only about keeping your body healthy but also about keeping it strong and flexible. Some people are choosing the gym or swimming pool, some choose to practice martial arts, and some of us choose to make it at home. But in the end we all after exercising feel fatigued and in combination with this we don’t want to do anything else. If you let this mood control you, your organism will not get enough sleep and will not be ready for new challenges. Let’s dive more into the features of sleep, physical activity, sports nutrition, and also the methods your muscles use for adaptation. 


Muscle recovery methods after the training


 Delayed Onset Muscle Soreness(DOMS) is caused by microtears in the muscles and the accumulation of lactic acid and its metabolites in them. If muscle fibers are too hard overloaded, microdamage turns into sports injuries. To prevent this from happening there should be a personal training program that takes into account personal physical capabilities. You should plan and organize your sports activity for a more smooth and fast rehabilitation. 


Muscle recovery methods are:


  • The gradual slowdown of the training pace. It is better to end your training with stretching and slow walking on the treadmill without an active dynamic. The hitch is aimed at muscle relaxation and at normalizing the frequency of heart rate and breathing. 
  • Contrast shower. This procedure speeds up blood circulation and metabolic processes which minimizes the DOMS effect. You can start with the warm temperature and further you can play with temperature by raising and lowering it. 
  • Massage with special massage tools and products. In most cases, we feel pain in the legs and spine. And massage can enhance hemodynamics and lymphatic drainage in these zones, can ease pain in the muscles, prevent swelling and enrich tissues with oxygen, and accelerate the processing of lactic acid. 


During and after physical activity is important to keep up with the drinking regime. Amount of the water depends on personal needs.  Preferably choose plain water- it helps to cope with the physical exertion and prevents violation of watery-electrolyte balance in the body. 


Muscle recovery nutrition


After the physical exertion your body recovers in stages. The first stage comes right after the training. It lasts for 30-60 minutes and you should compensate for lost nutrients. Muscle support requires carbohydrates- you can eat a bar, muesli, nuts, or drink herbal tea.


In the second stage, complete regeneration of muscle tissue is completed. How long it lasts depends on the received physical exertion and metabolism. For small muscles, 2 days is enough, for large muscles – 5 days.


In the period from 2 to 5 days:


  • tissue regeneration occurs;
  • the water-salt balance is normalized;
  • digestibility of the nutrients received with food increases;
  • starts the synthesis of enzymes, proteins, and amino acids.


The stability of these processes depends on proper nutrition.


A healthy diet is a great way to keep fit. The sports menu is based on a competent ratio of proteins, fats, and carbohydrates. Proteins are the building material for muscles and all cells of the body. After training, it is recommended to eat cottage cheese, low-fat fish, and eggs.


Carbohydrates are a source of energy. If they are severely limited, the body will begin to “borrow” energy from the muscles. Slow carbohydrates include cereals, and legumes, which are best eaten for breakfast. You can not completely exclude fast carbohydrates, otherwise, with intense exercise, you can earn a glucose deficiency.


Saturated and unsaturated fats support bone density and hormonal stability. They should be on the menu daily, but in moderation.

Fiber is a regulator of metabolic processes. Vegetables can be eaten for lunch and dinner, fruits can be used as a snack.

You can enrich the diet with the help of specialized products. 


How much you need to eat – is determined personally – based on your sports goals. The nutrition of a young man who wants to gain muscle mass is different from the menu of a middle-aged woman who exercises only for the sake of losing weight. For advice, it is better to consult a nutritionist.


Physical activity


If physical activity is completely abandoned during the recovery period, the muscles will quickly lose their tone and elasticity. Recommended between workouts:


  •  Light cardio – cycling, jogging, ellipsoid training. They accelerate the “cleansing” of muscle tissue from lactate.
  •  Stretching in light mode. Stretching exercises support sports form, improve blood circulation, and accelerate the removal of DOMS.




Sleep is the best state for restoring the body. During a night’s sleep, brain activity decreases, but the processes of hormone production start. Firstly, melatonin, regulates biorhythms, body temperature, respiratory rate, and a host of other important processes for the body. Secondly, somatropin is responsible for the growth of muscle fibers. 


The production of “important” hormones occurs from 23 to 2 hours, so it is recommended to go to bed no later than 22:30.

Insomnia after visiting the gym is the result of an incorrectly designed training program. Sports activities increase the pulse, and sweating, and excite the nervous system. Excessive stimulation is stress for the body, in which the level of cortisol rises.

Another thing that can help you to relax after the hard training is pets. Yes, it is scientifically proven that animals can help to relax. Cats for example have a lower heartbeat. It can help you to lower your own heartbeat when you cuddle a cat. There are cat breeds that are more efficient for these purposes. American curl, Birman, Himalayan cat, Norwegian forest cat, and others are breeds that most likely help you to relax. You can make a pet dna test cat to know if it has this “relaxing gene”.

What vitamin and mineral complexes are suitable for recovery?


Athletes take vitamin-mineral complexes for the full absorption of nutrients, accelerating the growth of muscle mass, and increasing endurance. In addition, in sports, there is a risk of injury, the prevention of which is to strengthen bones with the help of vitamins and minerals. The most significant substances for the formation, strengthening, and recovery of muscles are amino acids. They are produced in tablets, and capsules, with various additives. Athletes need dietary supplements with amino acids.