Return to the gym. Tips for a good recovery.
It is time to return to the gym. 5 tips for a good recovery.
Even the month of August has passed and we granted ourselves the right and necessary rest from work and perhaps also from sports activities. How to resume training in the gym now without too many traumas for our psychophysical well -being?
Start from common sense!
It is necessary to respect very specific parameters such as graduality, constancy and commitment.
Let's start the recovery with free body workouts that will gradually stimulate all muscle districts. Aerobic activities such as running, walking, bicycle, will go well to resume all sports. Sessions of 45-50 minutes three times a week will be enough for the first period which will last more or less 4-6 weeks.
Cares the power supply.
Let's go back to the fundamental rules of good nutrition. More importance to the division of meals and their content giving greater relevance to macronutrients, carbohydrates, lipids and proteins, essential to provide the energy necessary for growth and to maintain an always active metabolism. If the sporting activity resumed will be work with weights, the presence of multiple proteins must be important. Meals must always be complete by all macro with the addition of good fats that will support the natural hormonal production process.
Begins with training for capillarization
It is the typical training or period necessary aimed for the reopening of the capillaries closed due to a scarce, if not even absent physical training.
Before starting a "serious" training in the gym, it is appropriate that the capillaries of our body will be reopened to ensure that our body is oxygenously oxygenates. Making 3 weekly training sessions the capillarization will last from six at eight weeks. This period of recovery as well as oxygenating the muscles after a long pause, will allow our body to prepare for the strength work that will face itself in winter. Always contact a personal trainer or the technical staff of the sports center that you will go to attend, you will avoid unnecessary trauma and waste of time.
Add food integration Read our advice here
The Sports food supplements It will be necessary and fundamental to resume activities with greater starting point. Their great practicality make us life easier. Taking a multivitamin pad in the morning will certainly be more practical than eating fruit and meat in massive quantities to receive all its benefits (This absolutely does not mean not to eat meat or fruit or to replace them with supplements!) However, a double strategy is always recommended, combining an adequate dietary regime with a specific use of supplements based on the type of sport or training.
Relax!
Get the right muscle and mental rest after training which in any case will produce an almost immediate state of psychophysical well -being. A few small "food rude" to reward us like a pizza or an ice cream, every now and then or on the weekend it will help us feel less obliged with ourselves. Returning to the regular rhythm of sleep-wake will be fundamental for the success of the recovery and for the good maintenance of the new physical regime.
And then we just have to wish us a good sporting season!