Relax To Be Stronger
The decision to go and exercise is undoubtedly a good choice, but you must have come across a phenomenon that instead of feeling great the next day, you have experienced aching muscles pain.
The veteran and professional trainers may know you, but if you have just started exercising it is important to know and recognize the importance of relaxation, relaxation and post-workout relaxation and sometimes even take a rest day.
It is advisable to know and recognize a number of important factors related to sports activity in order to be effective and free of tight muscles, aches and pains. So, take a break from the activity and read the article, your body will thank you for it.
Workout Parts
The desire to achieve results and achievements here and now, quickly is a characteristic of many athletes' behavior, but in order to see achievements over time it is important to follow proper rules in sporting activities.
Each correct workout is made up of three parts:
- Heating and preparing the body for effort.
- The main part.
- Relaxation.
The importance of warming is known to many exercisers, but there is a tendency to underestimate the importance of relaxing and releasing the body after exercise. Without this stage, muscle tightness and muscle tension can occur.
Muscle aches or tight muscles occur as a result of strenuous exercise that the body is not accustomed to, tight muscles are a common phenomenon among beginning exercisers who have not been in activity for a long time, including veteran and experienced exercisers who
suffer from the phenomenon that is caused in these cases, as a result of overloading, increasing the volume of exercise or performing a new activity.
Tight muscle pain appears a few hours after exercise, the pain is caused by microscopic tears in the muscle fibers and ligaments such as tendons and ligaments and there may even be muscle inflammation.
This phenomenon requires rest, relaxation and release.
It is important to differentiate between muscle pain that occurs while exercising as a result of muscle fatigue or afterwards as a result of exercise and from a sharp and intense pain that occurs during exercise suddenly and at one time, in this case, probably underneath the muscle, pain accompanied by swelling in the affected area and should be stopped immediately, accessed for examination, diagnosis and treatment.
Proper release and relaxation are an important part of a post-workout routine designed to strengthen the body and prepare the trainee for the next workout.
Proper relaxation is divided into two:
The first part includes the activity we did earlier but this time with very low intensity combined with stretching and breathing exercises.
The second section includes recovery and rebuilding, combined with proper nutrition, fluid system rehabilitation, massage and hydrotherapy. Proper relaxation is gradual and is intended to bring about the body is in a state of calm and rest, the release exercises are important in removing metabolic products created in the muscles, blood flow and lactic acid clearance.
Relaxation exercises also help maintain proper range of motion and contribute to decreased muscle tone after exercise.
There are several common and correct methods for releasing and relaxing the post-workout muscles:
As mentioned, performing low-intensity, non-weight-bearing activities will help get rid of the lactic acid. This active release is recommended for 15-20 minutes.
Passive and active stretching exercises performed with static holdings at the end of the range of motion for 30-60 seconds, the stay at the end of the range of motion must be painless and repeat each exercise two or three times. Active stretching exercises will be performed while moving the joints at full range of motion on a regular and controlled basis.
Home Relaxation Tips
If muscles contract during exercise, stop to avoid serious injury.
Stretch the grasped muscle with one hand and press the center of the muscle with the fingers of the other hand.
Once a muscle is released, walk for several minutes to allow blood flow to the muscle.
A cold shower or bath will help to release the muscles, make a slight stretch, massage the gentle muscle or use muscle relaxation pills to ease the pain.
There are other muscle relaxation aids available in SPA:
Hot tub - A hot tub that combines underwater jets that can massage the body and release contracted muscles, the hot water massage helps to relax the muscles and reduces pain.
The hot tub encourages blood flow, the hot water expands the blood vessels which helps relax and relieve joint pain.
It is important not to go into the hot tub immediately after your workout, the body temperature must first be lowered in order to prevent over-exertion of the heart.
Research has shown that, after using a hot tub, there is a decrease in muscle contraction, a 24-hour interval from the end of the hot tub is recommended until the next workout.
The flow of water results in increased release of muscle protein into the blood which increases nerve-muscular function in addition, studies on muscle pain reduction have been shown.
Massages - Tissue massage performed with oil when lying down. The massage will usually focus on a specific area.
The massage is performed while adjusting the pain threshold for each person. Breathing and guided imagery can be attended to.
An athlete lies on his stomach and enjoys a muscle release massage
In the massage there is relaxation of both body and mind. Another well-known massage is a holistic Swedish massage performed with almond oil, the treatment is effective for releasing tight muscles, relaxing, relieving stress and pressure.
General Relaxation - Proper release and relaxation are an integral part of all training and their importance, dedicate time to easy stretching, walking or other low-intensity activity in order to soothe the body and allow recovery, be sure to rest between workouts to allow the body to recover the minerals and fluids it needs.
In conclusion
In order to achieve more in training, it is important to know the right doses, lower intensity and include sufficient rest and recovery for rebuilding a healthier and stronger body.
So, if you want your body to thank you and see results in the next workout, relax and allow yourself some rest!