Who has never felt those annoying post-workout pains (the notorious doms) after starting a new physical activity or intense WOD, raise your hand! In fact, there are days when our muscles are so sensitive that it really hurts to move properly. This is the famous late muscle pain.
In these days it is very difficult to find the courage and the force You're in for another training session, aren't you? It feels like the body is begging to rest. But then, how to solve this dilemma? Is it better to rest or not give up?
In this article we will try to explain the recovery active and how to manage the days when muscle pain makes itself felt!
Index
RECOVERY VS REST
You may be surprised to find that there is a difference between rest and recovery. What unites them is that both are fundamental for migliorare the prestazioni of an athlete.
Rest is generally related to sleep and free time, without training or exercising. Recovery is associated with techniques and actions aimed at maximize recovery of the body as a whole.
Note that the definition of recovery it's not just about muscle repair; it also implies the restoration of the chemical and hormonal balance of the body, the mental state and many other aspects.
WHAT IS ACTIVE RECOVERY?
Active recovery consists when performing low-intensity exercises, such as light running, light pedaling, rowing at low intensity or swimming, immediately after intense training or a race.
The main goal of active recovery is improve blood flow of the body by increasing the supply of oxygen and nutrients to the body, especially the muscles.
In this way, there will be an acceleration of regeneration and restoration of the body's balance. In addition, active recovery exercises also help eliminate the components responsible for fatigue and muscle damage.
For these reasons, active recovery plays an important role in reducing the symptoms of late muscle pain (DMT), something familiar to professionals in high intensity activities, such as CrossFit.
WHAT ARE THE BEST ACTIVITIES FOR ACTIVE RECOVERY?
As explained above, all low intensity activities can help in muscle regeneration. There are various types and they can vary according to the personal taste of each athlete. The most frequent are:
- I swim;
- Light stroke;
- Walk;
- Pilates;
- Yoga;
- Rowing;
The goal is not to push, but to help the muscles return to their normal state, relieving stress and all the pressure exerted during the previous workout; by doing so we make them stronger and more toned, ready to get back on track again.
However, this type of recovery does not eliminate the importance of rest. Total rest days are essential and must be respected, as we have already discussed in this article.
After a training session in which you push yourself to the limit, your muscles will continue to work even after finishing the exercise, this is called after burning; therefore, if you train again, it is likely that they are still recovering from the first session and this will not help gain muscle mass.
In conclusion: rest serves as much as a day spent in the garage, but if you really don't want to stop ... well, at least choose to do an active rest. Now do you understand?