why rest is important for working out? What Happens During Recovery?

Building recovery time into any training program is important because this is the time that the body adapts to the stress of exercise and the real training effect takes place. Recovery also allows the body to replenish energy stores and repair damaged tissues. Exercise or any other physical work causes changes in the body such as muscle tissue breakdown and the depletion of energy stores (muscle glycogen) as well as fluid loss.

Recovery time allows these stores to be replenished and allows tissue repair to occur. Without sufficient time to repair and replenish, the body will continue to breakdown from intensive exercise. Symptoms of overtraining often occur from a lack of recovery time. Signs of overtraining include a feeling of general malaise, staleness, depression, decreased sports performance and increased risk of injury, among others.


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Why Diet is important for our body (weight loss or weight gain)

One of the most important things you can do to help your overall health is maintain a healthy diet. Developing healthy eating habits should not be as confusing or as restrictive as many people might imagine. Eating a wide variety of foods is one of the best ways to help your body get the nutritional contributions it needs each day.

A healthy diet will help ensure your body is getting the nutrition it needs, and will help you maintain a healthy weight. People who are overweight or obese are at an increased risk for certain health problems such as heart disease, diabetes, high blood pressure and stroke. Your weight is directly affected by your diet and physical activity, and the food you eat greatly affects your body and how blood flows through your heart and arteries. High fat and high cholesterol diets can cause a buildup of plaque in your arteries. A blockage in a heart artery can cause a heart attack just as a blockage in your brain can cause a stroke. A healthy diet will help prevent buildup in your arteries and blood vessels and reduce your risk of acquiring weight-related health problems.

Rest Is Just As Important As Exercise

When you get started on a workout, you want to keep it going strong, but you have to remember that you can do too much. Working out as much as you can, for as long as you can, and as hard as you can, is more likely to get you injured than in shape. Our bodies need regular rest to heal and to function optimally. It’s a critical part of working out.

You see, every time you work out, you create damage in your muscles and other tissue. It’s too small to really notice, but it’s still there. Resting your body allows these tiny injuries to heal themselves. If you don’t get enough rest between workouts, these tiny problems can add up to a larger, more serious injury. Rest also gives our muscles time to build themselves, so if you never get adequate rest, you won’t see significant improvement. Not only should you take adequate rests between each individual workout, you should also alternate light and heavy workouts during the week, and have a much lighter week every 6 weeks or so.

In addition to just “taking a break” between workouts, you need to get adequate sleep at night as well. Not only does sleep help us rest and relax our brain, it also allows us to relax and repair our bodies. Not getting enough rest will leave you sluggish, not at
your peak performance, and will eventually make you ill. While it is recommended to get at least 7 hours of sleep a night, you should remember that each person is different. Some need only 3 or 4 hours of sleep to function properly, while others may need 9 or 10 to feel refreshed.

One type of rest people don’t usually consider when thinking about a workout is rest from stress. A workout provides stress to our body, but it’s not the only thing that does. If we are mentally and emotionally stressed throughout the day, it shows physically. If your body is in a constant state of stress, you’re muscles won’t relax and heal, even when you’re just sitting there. If you are showing symptoms of fatigue and feel overworked, you should try adding yoga, Pilates, of meditation to your routine. These will truly relax your body and allow it to get the rest it needs.

If you don’t rest between workouts, get sleep at night, or distress at all, you’re not only more at risk for getting hurt, you’re probably also pretty tired. If you don’t feel like you have the energy to get out of bed in the morning because you’ve worked out too hard, chances are you probably won’t feel like exercising either. By doing too much too soon, you’re actually likely to decrease how much you work out in the future.

So remember, working harder isn’t always better. Take time to relax and let your body prepare for its next challenge.

WHAT IS MUSCLE PULL OR HOW TO RECOVER

Muscle pull is called STRAIN. Strains are a result of muscular-fiber tears due to overstretching, overtraining, Wrong form and techniques. They can happen while doing everyday tasks and are not restricted to athletes. People who play sports are more at risk of developing a strain due to increased muscle. Strains may be very painful.

CURE

1. Immediately stop activity.
2. Put an ice pack, or ice wrapped in a towel on the area of pain
3. Rest the injured area and keep it raised
4. Medicate with an over the counter anti-inflammatory
5. After 1-3 days, apply moist heat on the injured area.
6. Strengthen the injured muscle with an elastic bandage/gauze.
7. Gradually increase your physical activity.

It's called RICE formula

R - Rest
I - Ice
C - Compression
E - Elevation

This formula is best for any Injuries.

Balakrishna Muduli (BALA)
9702898778

WHAT CAUSES MUSCLE CRAMPS DURING EXERCISE

IT can happen for no reason, it seems, taking you completely by surprise. And it can be excruciating. Suddenly, a muscle contracts violently, as if it had been prodded with a jolt of electricity. And it remains balled in a tight knot as painful second after painful second drags on.

The contraction is so strong that you could not will yourself to ball your muscle that tightly. And your muscle is likely to feel sore the next day.

HOW TO STOP MUSCLE CRAMPS

Take a multivitamin pill to get zinc and magnesium. Massage the muscles. Drink plenty of water. Be sure to get enough electrolytes like sodium and potassium. Stretch before you start to exercise. No, stretch as soon as you finish. See a nutritionist to correct imbalances in your diet. See a trainer to be sure you are moving correctly.

PROTEIN IN EXERCISE RECOVERY AND PROTEIN SOURCE

Your muscles are naturally composed of protein, with the help of the foods you eat. However, this protein can be lost during all phases of your workout. Although protein does not give you the energy for a workout that carbohydrates do, it still plays an important role in your muscle structure and well-being.

When you exercise, your muscles break down protein, or go through a catabolic phase. if you plan to exercise for a long period of time, eat a mix of carbohydrates and protein two hours before your workout to keep you muscles from tiring too quickly. A lack of protein in your body before a workout will interfere with muscle recovery.

The anabolic phase is also the recovery phase for muscles after you work out. Your muscles utilize any protein in your body for repair and rebuilding. Your muscles will gradually become sore after a workout if there is a lack of protein in your body . Eat protein within 30 minutes after you finish your workout.

You can eat protein from various foods, whether they are included in a meal, or you just need a snack to recover from your workout. Lean meats like chicken and fish are a source of protein, as well as eggs and milk. If you are a vegetarian, try soy products. A snack which contains both fiber and protein is apple slices dipped in peanut butter. Be careful to keep the peanut butter serving to a spoonful, as it also contains fat.

Protein supplements, such as those in the form of powders, are offered at health food stores and marketed to help you build muscle. Protein in the form of food is more beneficial and efficient than supplements.

Balakrishna Muduli (BALA)
9702898778