| | June 20189Hydration plays an important role in muscle recovery as well. So ensure that you are well hydrated throughout the day. It will be good to monitor your water intake so that you never fall short and you are never dehydrated. Get More Sleep:Muscle growth depends on release of certain hormones in the body. Testosterone and Growth hormones are the important agents of muscle building and strength and most of these hormones get released during deep and continuous sleep. In fact, Ghrelin and Leptin, the hunger con-trolling hormones gets disturbed due to inadequate sleep. Sleep is also the time for body to undergo protein synthesis which is important to build strong muscles. So the exercises that you do and the food that you eat will show up results only if you sleep well and enough.Sleep is when real progress is made and in case you have troubles getting a good sleep try out medita-tion for 10 minutes a day which will help to put your sleep in order. An-other way to improve sleep is falling in a routine, your body loves routine, make sure you sleep at the same time and wakeup at the same time every day, even if it means making some changes in your life. Stretching and Myofascial Release:Sometimes strenuous exercise can create chemical shifts in the muscles, even though here is nothing to worry about as it's a natural phenomenon but it may cause muscle fatigue and frequent cramps and with persistent overuse, you lose the tissue quality of muscle. In order to prevent this from happening, you must stretch, include mobility drills and focus on foam rolling either before or after the workout. Foam rolling is a self myofascial release technique which should ideal-ly be done every day. It helps to pump more blood in the muscles, enhancing the muscle recovery process. Even therapeutic or sports massage helps in releasing those stiff muscles which results in frequent cramps. One more good way to make sure you don't form knots in the muscles is to include one or two yoga sessions in your workout routine over the week. Active Recovery:Low intensity exercises few days of the week promotes blood flow and helps in quick recovery of muscles. Going for a long walk, a Yoga ses-sion, moderate intensity row are some examples of active recovery tech-niques. Low intensity exercises are also meant to counter stress and clear your mind which in turn improves the sleep quality, hence promotes re-covery even indirectly. Water based exercises such as swimming can also help a lot in promoting muscle recov-ery. Make sure all such elements are included in your daily life and try to get generally active throughout the day, all days of the week. Monitor-ing steps is a good way to ensure you remain active, try to get in 10,000 to 15,000 steps each day and it will defi-nitely help.To sum it up, most people focus on breaking down the muscle which is exercise and neglect muscle repair. Exercise is needed to get strong and so is the repair. Recovery is absolute-ly needed and the exclusion of these techniques can result in long term damage. Its recovery that promotes longevity of muscles and joints, make sure you don't ignore this very important part of the process. It's not just about how much you exercise, it is definitely important, it's however equally important to focus on muscle recovery for which you need to give your muscles some restRishabh Telang
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