Muscle recovery

Hello everyone and welcome back, I'm your personal trainer Cristiano and today Alfredo and I want to talk to you about training and muscle recovery.

Welcome to Testa sul Collo, the podcast by Toorx, where in just a few minutes we aim to provide you with some insights into the world of training and its countless benefits.

Today we will talk about training and muscle recovery, analyzing how to make it as effective as possible.

Let's start by saying that muscle recovery is our body's ability to restore glycogen stores in muscle tissue and repair myofibrils that are naturally damaged during exercise, allowing us to repeat a performance or workout and improve our results.

But can the time needed to do all this be accelerated?

Absolutely, and to do this we need to be ACTIVE in caring for our muscles by taking specific actions to promote their well-being. Today we will look at four ways to take care of our muscles.

1) Cooling down...just as the initial stages of a workout are very important in preparing our body for exercise, the end of our physical activity must also be taken care of properly. In fact, a brief cooling-down phase to allow our body to slowly return to homeostasis is important in order to immediately introduce our body to the recovery phase, as well as to reduce the accumulation of lactic acid in our muscle tissue.

2) Stretching...completing any training session with a stretching phase allows you to immediately release much of the muscle tension accumulated during exercise, as well as having a beneficial effect on your mind by relaxing it and reducing your level of arousal.

3) Kneipp method...we could also call it the minimum effort, maximum results method because it takes advantage of a moment that already occurs at the end of any workout to benefit our body. In fact, during the post-workout shower, it is useful to alternate 30-40 seconds of cold water with the same amount of hot water, focusing the treatment on the most affected muscles, as cold has an anti-inflammatory effect while heat, by promoting blood circulation, allows for greater oxygenation and better exchange of nutrients.

4) Eating and drinking...during training, our body is like a high-powered engine that has used up most of its fuel and therefore needs refueling. To introduce the best fuel, we can use a combination of complex carbohydrates (such as those found in whole grain products) and proteins, accompanied by a good amount of water, but that's not all... in fact, it is also possible to treat ourselves to a post-workout reward by introducing a modest amount of beer into our bodies, as the phenols it contains have proven beneficial effects on our bodies.
However, in order to get the maximum benefit from our reward, it is advisable to choose the non-alcoholic version, as the alcohol reduces the transport capacity of red blood cells in our muscle tissue, thus decreasing their oxygenation.

Well, those were Testa sul Collo by Toorx's four tips for improving and speeding up muscle recovery. Which ones do you use? Let us know in the comments! 

See you next time!

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