The best way to recover from a tough workout

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Exercise is a way to help the body increase strength and resistance to dangerous diseases. However, not everyone knows how to practice properly and effectively. To help your body recover and achieve the best fitness performance after a strenuous workout session, you can follow some of the following methods.

1.Sufficient water for the body

Most of us lose a certain amount of water after exercising, so it is extremely necessary to replenish water before, during and after exercise. hardship. To restore your body to its original state, you will need to consume more fluids than you lost after your workout.
Drinking water regularly and eating nutritious meals are important factors to help you restore energy and balance to your body. Also, you shouldn't replace fluids with alcohol, as this can worsen dehydration and slow down recovery.
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2.Add healthy carbohydrates and proteins to the body

Although it's a good idea to eat foods that contain both carbohydrates and protein after a tough workout, you don't need to take in extra calories, especially if you're trying to lose weight. Besides, you should choose and adjust the right time for your main meal or snack right after your workout to help your body regain energy and begin to recover gradually.
In addition, replacing muscle energy stores is also an essential part of post-workout recovery. You'll need both time and fuel to regain your balance, so the hours after a grueling workout are not the time to limit overeating. Accordingly, you should try to eat a combination of healthy carbs and protein to optimize muscle regeneration.
MORE: Body Reconstruction: Lose fat and gain muscle at the same time

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3.Try to get enough sleep

You will not be able to achieve fitness performance when the body is sluggish and tired. Therefore, after exercise, the body's ability to recover is also significantly reduced.
In a recent study, even a single night of sleep deprivation can impair your recovery from a high-intensity interval training session (HIIT). Cyclists who slept only about half their normal amount noticed a five-fold drop in their fitness performance the next day compared to those who exercised and slept well.
Less energy the next day shouldn't really be a big deal if you're not an athlete participating in competitive competitions or intense training sessions. However, being groggy the next day from not getting enough sleep won't help you recover quickly and can dampen your motivation to exercise.

4. Maintain some light physical activity

You can maintain your fitness motivation with a light workout the next day. Instead of going into a rigorous training routine, which means working out at full strength and leaving you with no desire to think about training again for the week, you should make sure to schedule sessions that are difficult and easy to knit. interleaved.
You can combine doing some gentle exercises, such as jogging, walking, cycling, stretching or yoga to relax and motivate to practice for the next day. What's more, doing gentler activities the next day after vigorous exercise will help you increase blood flow, relax tense muscles, and provide temporary relief from sore muscles. In addition, this should also serve as a reminder that healthy physical activity is not something that makes you exhausted or tired.

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Reference source: mayoclinic.org

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This article is written for readers from Sài Gòn, Hà Nội, Hồ Chí Minh, Phú Quốc, Nha Trang, Hạ Long, Hải Phòng, Đà Nẵng.