Lately, after I have added a few extra sets to my workout, I have been experiencing more muscular fatigue than usual. In response to this, I have found that maximising recovery will best prevent long periods of fatigue and further build muscle mass. In this process I have come to find three fundamental factors that contribute toward successful recovery. These include: nutrition, muscular flexibility and rest.
Nutrition is a key factor that contributes toward the recovery of used muscles. The International Society of Sports Nutrition, in 2008, suggests that 0.2 – 0.5 grams of protein per kg of body weight and 30 – 60 grams of carbohydrates should be taken to increase performance. Also by including vitamins and minerals through fruit and vegetables in your diet, you’re able to further maximise recovery.
Improving muscular flexibility through stretching and light movement is able to further promote muscle recovery. Myvcm.com, 2018, stated that stretching is able to help loosen muscle and joint tension after strenuous exercises, as well as provide other benefits. Through stretching and completing light exercises muscle tension is decreased, helping your body adapt and recover from muscle fatigue.
Lastly, rest is one of the most important aspects in promoting recover, as when you rest your body repairs. Livestrong, 2017, suggests that 48 hours is the minimal time required for your body to recover before you are able to use it again in resistance training. 48 hours or 2 days must therefore be used as a guideline for scheduling your workout routines so as to best repair your body before exercising again.
As you recover and rest from a hard training session you should spend your time in God’s word and with Jesus as said in Verse page” data-hasqtip=”0″ aria-describedby=”qtip-0″>John 6:35
Jesus said to them, “I am the bread of life; he who comes to Me will not hunger, and he who believes in Me will never thirst.