What to do after a hard training?

The term "hard training" can be subjective because it depends on the reality and capacity of each person. However, we can reach the general consensus that a strong training is when we finish the session with physical exhaustion, very little strength, feeling sleepy and having loss of appetite.

I am quite sure that most of you reading this have had at least one training like this, therefore, Esteban Sibaja and myself wanted to give you super helpful tips so you can apply them JUST AFTER those strong training sessions in order for the recovery process to be more effective:

1. Immediate active recovery: We recommend that you jog about 10 minutes on the treadmill, pedal gently on the spinning bike, or even use the elliptical machine. With this you are able to normalize blood circulation throughout the body for a proper distribution of the nutrients that will allow a more efficient muscle repair. Depending on the sport you practice the recovery activity may vary.

2. Use the Foam Roller: This, apart from generating a positive effect on the muscle to relax, helps the body to increase the blood circulation.

3. Use the Jacuzzi: If you have the privilege of having one available, use it. The combination of a hydro-massage and heat generate a relaxing effect that helps restore the muscle worked.

4. Respect the recovery time of the body before performing more high-impact activities.

5. In addition, follow the nutritional guidelines and tips to avoid muscle fatigue that I gave you last week.

Gladiators, enjoy those strong sessions without fear of giving your 100% and apply these helpful tips to achieve a faster muscle recovery, remember that WHAT DOESN'T KILL US MAKES US STRONGER.

#english