After training is important for the body to recover in a proper way, and that is why there are things to be avoided.
Just as the body is prepared before exercise, in practice as warm muscles or avoid certain foods, after training habits are important to achieve results and maintain good health.
Muscle recovery times depend on age, sex, diet, amount of sleep, experience and type of exercise training. Inadequate recovery decreases performance and increases vulnerability to injury.
Here are 5 tips on what not to do once completed training, they were all findings from research conducted by various universities around the world:
- Staying without food. The recommendation is not to wait more than 30 minutes without eating protein, carbohydrates or liquids, so that the body begins to replenish muscle glycogen, so they can grow and recover from training. If this time is not consumed anything, the body begins to produce cortisol and detonates the accumulation of fat and muscle atrophy.
- Eat chocolate. It is wrong to eat chocolate after intense exercise, because your fat, rather than contribute to muscle recovery after training, may cause a slower digestion and constipation.
- Energy drinks. Needless to say, is not the same that sports consume energy drinks. The difference is that the former are not recommended to increase athletic performance because it moisturizes. Energy drinks contain caffeine, ginseng, taurine, among other stimulants in high doses cause nervousness, anxiety and even heart problems. Energy drinks promise an extra dose of energy but can have very negative effects on the body if abused consumption.
- Unravel. It is essential to have a good rest at night, between seven and eight hours, this helps restore the energy expended in exercise. It also favors the production of growth hormone which allows muscle repair. When not sleep enough energy reserves and nutrients do not recover, muscle aches and extreme fatigue are accentuated.
- Bathe immediately. After exercise, the body reaches a temperature of 38 to 39.5 °C. When exposed to a cold environment abruptly, there is an imbalance which can cause circulatory problems and blood pressure.
It is therefore advisable to wait for 15 to 20 minutes after exercise before bathing, so that the body returns to normal temperature. Furthermore, it is preferable to choose a bath with warm or hot water to relax the muscles.