Physical and sporting activities are essential for good health, provided that certain rules are followed. It is important to take breaks, stretch regularly and stay hydrated. Discover all our tips for recovering well after your sports session.
Cooling (Cool-down)
The cooling is an important step in the recovery process. It helps bring heart rate, breathing, and body temperature back to normal after physical exertion.
Gradual reduction in activity intensity
The cooling begins with a gradual reduction in the intensity of the activity. This can include changing from a brisk run to a slow jog or ending a weight training session with stretching exercises. Your body needs time to return to its resting state and this stage helps to avoid any sudden changes in your physiology.
Walk slowly for a few minutes
Take a few minutes to walk slowly and shake out tight muscles. This helps reduce muscle soreness and stiffness, while allowing lactic acid built up during training to disperse throughout the body.
💡 During training, the body secretes lactic acid to oxygenate your cells and stimulate the production of glucose.
Stretching
Stretching is a great way to help the body recover after exercise. They help restore flexibility and reduce muscle soreness.
Stretches of 20 to 30 seconds on the muscles used during the activity
A good training program should include muscle recovery. Stretch each muscle used for 20 to 30 seconds. Be sure to hold each stretch and breathe deeply. This relaxes the muscle, reduces lactic acid buildup and improves range of motion.
Avoid over-exertion and pain
When stretching, avoid overexertion and severe pain. Stretching should always be done gently and slowly so as not to strain the muscle and injure it.
Stay hydrated
Hydration is essential for optimal recovery after sport. She
restores electrolytes, reduces fatigue and eliminates toxins. Consume water before, during and after exercise to ensure proper hydration.
Drink water regularly after exercise
Drink water regularly after exercise, as your body may need to replace fluids lost during athletic performance. Try to drink a glass of water every 15 to 20 minutes for the hour following your session to rehydrate yourself.
A good source of electrolytes
To replace the electrolytes (potassium, sodium, magnesium, calcium and chloride) lost during exercise, sports drinks can be a good option. They also provide carbohydrates that help replenish energy stores.
💡 Some foods are rich in electrolytes, such as almonds, raisins, sunflower seeds or apricots, for example.
Avoid sugary drinks
Avoid sugary drinks, such as sodas and fruit juices, as they can add extra calories and lead to dehydration. For optimal hydration, stick to water or a sports drink.
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eat well
Nutrition is important in the recovery process. A balanced diet rich in protein and carbohydrates can help replenish energy stores and reduce muscle tension.
Balanced meals or snack within 30 to 60 minutes after exercise
Eat a balanced meal or snack within 30-60 minutes after exercise to replenish your energy stores. Include protein and carbohydrates, such as lean meats, fruits, vegetables, and whole grains.
Carbohydrates and proteins
Including carbohydrates and protein in every meal can help speed recovery. Carbohydrates provide energy, while protein helps rebuild muscle tissue and prevent muscle breakdown. A balanced diet plays a role in injury prevention.
Fruits and vegetables
Fruits and vegetables are an excellent source of essential nutrients, such as vitamins, minerals and antioxidants. These help to reduce inflammation and can aid the healing process.
💡 Increasing your consumption of beans and legumes is also recommended by the Arthritis Society of Canada because they "have shown benefits in reducing insulin resistance and inflammation.”
rest well
Getting enough rest is essential for optimal recovery. This allows your body to repair and restore itself so you can perform at your best.
Get enough sleep at night
Getting enough sleep at night is essential for a good recovery. Aim for 7-9 hours of quality sleep each night. This will leave you feeling rested and energized the next day.
Rest between workouts
Rest between workouts is important for recovery and muscle growth. Take at least a day between each workout to allow your muscles to relax. If your daily sports session is essential for you, consider alternating the muscle areas worked: one day, the lower body, the next day, the upper body. Rotating between intense workouts, like the Hit, and yoga sessions is also a good way to avoid muscle burnout.
relaxation techniques
Relaxation techniques, such as deep breathing and progressive muscle relaxation, can help reduce stress and tension. This can help speed up the muscle repair process. In case of more intense muscle fatigue, a massage with a professional is to be considered.
Optimize your recovery to improve your performance and prevent injuries
Optimizing your recovery is key to improving your performance and preventing injuries. Drink water regularly, eat a balanced diet, rest and use relaxation techniques to help the body recover quickly. Massages can also be beneficial and help reduce muscle tension and pain. By following these tips, you can maximize your recovery and improve your performance.
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