Recovery time, training time: why can’t you go to the gym with muscle pain?

Many people are accustomed to judging the effectiveness of a workout by the degree of muscle soreness the next day. But such an approach not only contributes to the best results, but can also invalidate them. Why it is important to strike a balance between training and rest and how to speed up the healing process, the trainer and therapist respond.

Why is rest as important as training?

Dmitry Gaidashchuk, Professional Trainer

During training, we deliberately tire our body, so it needs rest in order to get rid of stress and work in the same mode. This period is different for everyone, depending on the intensity of the classes and the individual characteristics of the person. But ideally, the next workout should only be done if the body has recovered from the previous one. And while it’s nothing from a session with muscle soreness, over time the fatigue can build up enough to give the body a signal that it doesn’t want to go to the gym.

In addition, progress in education occurs precisely during the recovery period. Hip muscles do not increase in the gym, they grow during the resting phase. And the better the recovery, the higher the chances of achieving a noticeable result from classes.

What affects quality recovery?

Daily routine, nutrition and healthy sleep are components of the healing process. But the main growth of muscles and other indicators occurs during sleep. That’s why it’s important to monitor its quality – go to bed before 23:00 and sleep for at least 7-8 hours in a dark room for melatonin to be produced naturally.

Equally important in the healing process is a balanced diet and intake of nutraceuticals or dietary supplements.

Which dietary supplements accelerate recovery?

Hovhannes Davidyan, therapist, specialist in integrative anti-aging medicine “Life Med Center”

Stimulants and adaptogens are suitable for restoring and improving the body’s performance (drugs that facilitate the body’s adaptation to various adverse effects, including stress. note. ed.) – red ginseng, propolis, royal jelly. They have a wide spectrum of action and low toxicity. Therefore, they can be used as tonic and stimulating agents to accelerate adaptation and healing.

Among the dietary supplements that affect the functioning of organelles (intracellular structures that support cell activity. note. ed.), distinguishable coenzyme Q-10. The production of 95% of cellular energy depends on this element, therefore, in case of its deficiency, active oxygen molecules take electrons and turn into free radicals, thereby destroying the mitochondria (“energy” stations of the cell). In this case, it will be a good antioxidant. curcuminstimulation of the production of new mitochondria. It is best consumed with biopyrene (black pepper extract). Second, it increases the permeability of curcumin by about 20 times.

Another reference product is Omega-3, polyunsaturated acids. This nutritional supplement maintains the oxygen level in the body and increases the recovery rate after exercise without side effects.