Accelerate Muscle Recovery
Your recovery is an essential component of your workout program and should be calculated with a great deal of
The amount and timing of your recovery can have a dramatic effect upon your progress and results. Unfortunately,
many new and even advanced lifters do not recognize the importance of proper muscle recovery.
This article will attempt to explain why muscle recovery is so important and how you can accelerate muscle recovery during your training program.
So read on to find out how to get the most out of your workouts by recovering more efficiently than ever!
First of all, accelerating muscle recovery is by very definition, speeding up the amount of time you normally
take to recover. If you usually recover from a hard leg workout in 2-3 days, speeding it up to 1-2 days is going to
take hard work and dedication to certain principles.
It should be noted however, that each person recovers at a different speed, and what works for one person may
not work for another. Be sure to experiment with different recovery methods and figure out what works for your
It should also be noted that your workouts should be between 60-90 minutes in length. Any longer and you risk
injury or overtraining. This will decrease your muscle recovery and surely hinder your progress.
With that being said, make sure that you are getting at least 48 hours of rest between each muscle group. For
example, if you work your chest on Monday you should not work it again until at least Wednesday. This ensures that
your body has repaired any tears in the muscle fiber and has recovered sufficiently. In the long run, this will
help you recover faster and prevent the effects of overtraining.
Getting an adequate amount of sleep each night can also accelerate muscle recovery. Sleep is, not surprisingly,
essential for muscle repair. By getting at least 8 hours of quality sleep per night, you are making sure that your
body is rested and ready to go for the next intense workout session.
While planning rest days and getting enough sleep is important, perhaps the best way to increase muscle recovery
is to get proper nutrition into your body. Eating the right amount of protein for your body weight, with complex
carbohydrates and healthy fats is a great way to speed up your recovery. The more nutrients and vitamins your body
gets after a workout the faster it can build new muscle and repair itself.
Once you have added these principles to your training program, try incorporating stretching, ice baths, heat,
and massages. These techniques are intended to decrease muscle soreness – which can have you working out sooner
They are all great ways to give your muscles the attention they deserve. In fact, stretching has been proven to
decrease the risk of injury and increase performance among many weight lifter and athletes. For added benefits,
stretch for 10-20 minutes at home as well as at the gym.
Hopefully this article has given you some great ideas about how to accelerate muscle recovery and decrease
muscle soreness. Following these simple principles will make sure that you are back in the gym as soon as
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