If you are a serious athlete or an occasional exerciser, probably felt the pain of muscle pain after a hard workout. As long as you are just sore and not hurt, you can feel better faster with an active VS recovery workout. passive recovery (just resting your body).
Active recovery exercises do not need to take too much of your time. They also do not need to be difficult - they should not be - and can include low intensity exercises, yoga, swimming or foam rolling.
Good Workouts For Fat Loss - What to Know About Active Recovery Workouts
Muscles grow and get stronger when you work hard enough to cause small tears in muscle tissue. It is a natural process, but can still cause a slight discomfort.
A different pain happens when you try a new exercise or a new move. It usually occurs hours or even a day or two later. Called late-backed muscle aches or doms, this can involve real damage to the muscles. To avoid this type of pain, experts recommend that when you try to sport or unknown activity, you reduce the duration of one-third. Doms can also happen when you perform a family activity, but you are extra difficult.
Experts once thought that the DOMs was due to the accumulation of lactic acid in the muscles, but now it recognizes that it is not true. While the lactic acid formed body when it requires stored energy, this excess lactic acid disappears quickly when the effort period ends. It does not cause pain that can persist days later.
When you have some kind of muscle pain after exercise, you have two options: passive recovery or active recovery . Passive recovery is resting the body. This type of recovery is good for strains and other lesions. For other post-exercise pains and pain, however, experts recommend active recovery, which can be almost any type of light exercise.
Active recovery works because increases blood flow to muscles and joints. This blood supply improved toxins and brings fresh nutrients to healing.
Active recovery exercises should be moderate in intensity. Point to a heart rate from 30% to 60% of your maximum. Studies show that recovery workouts are less effective when they are hard or vigorous.
Yoga. Yoga, and especially slow disciplines like Yin Yoga, are great for recovery. Yoga can refresh yourself mentally and psychologically during your physical recovery.
Foam bearing. Some people find relief from sore muscles using a foam roll, which combines the benefits of exercise and massage. To try this method, place the roll between the floor and the sore area of the body. Roll slowly to put light pressure on muscles.
Foam bearing can be uncomfortable, and beginners should use it in small doses, avoiding pressure on bones and joints.
swimming and water exercise. Working in the water allows you to benefit from water pressure on the body, which can be compared to the feel of a lightweight massage. This pressure improves circulation while minimizing stress in joints.
in a study on the corridors, those who used swimming for recovery surpassed a passive recovery group in a run the next day.
