How To Improve Recovery Workout?

Recovery time in any training program is important because it gives the time to the body to adapts the stress of exercise.Adequate amount of rest is essential.for a great performance.It is the time when your body replenished the depleted energy stores,repair the damage or wear and tear of the tissues and muscles and also relaxes the tired muscles and soft tissues.Without proper rest or recovery period,the muscles and soft tissues continue to break down from the workout.It can also lead to over training and show the symptoms like tired sored and even injured muscles,fatigue,poor or decreased performance.For the athletes or sport persons,the recovery period is usually divided into 2:short term recovery and long term recovery.Short term recovery occurs after a heavy workout and includes very low intensity exercises or cool down.Long term recovery is usually applied for the seasonal players and the recovery duration is in weeks or months.For long term recovery trainers usually choose cross training,for fast recovery and to avoid adaptation.To improve the post recovery workout following suggestions can be followed:
*Take plenty of sleep- Inadequate sleep can lead to the decreased performance as it increases the release of stress hormones and delays the recovery.
*Contrast bath- after workout an ice cold water bath followed by warm water bath.The ice bath stimulates the damage repair,flush out the metabolites from the muscles and also lowers the metabolic activity of the body which leads to the relaxation.While warm water bath improves the circulation and improving healing process.
*Post exercise Meal- It is one the main factor during the recovery period.The first thing to be replenshied after the workout is fluid loss,it can be repleted either by water or by sports drink.Have carbohydrate enriched meal within 20-30 mins.post workout.It will help to refill glycogen stores rapidly.And carbohydrate with protein in the ratio of 4:1 post workout speed up the recovery process by increasing the insulin response.Protein also helps in the repairing of the damaged tissues.

Hi Lakshya,
Muscles soreness post workout is felt only after 12-24 hrs of the workout especially if starting with a new exercise regime, increase of intensity of the exercises or change in a sports . Soreness is a result of damage occurred to our muscles due to hard core workout. Muscles soreness is a normal response to adaptation to the new exercises. Muscles recovers soon as it gets adapted to the variation of the exercises. Muscle recovery can be fasten up by applying ice pack for not more than 10 min and massage the muscles bulk for 10 -10 min.