Here are some specific examples of rest and recovery in strength training:
soak in lukewarm water
Soaking in lukewarm water for about 30 minutes after muscle training or on rest days will loosen muscles and promote blood flow. This can help your muscles recover. It also has a positive effect on subsequent sleep because it makes the parasympathetic nervous system dominant.
How to spend rest days
Having rest days is important for those who work hard. Rest days are just as important as training days. The following are specific examples of how to spend your rest days.
Light aerobic exercise: Light aerobic exercise, such as walking and stretching, helps expel toxins from muscles and promotes blood flow.
Nutrition: A well-balanced diet with protein supports muscle repair and growth.
Sleep: Getting enough sleep promotes muscle recovery and growth.
The Importance of Super Recovery
Super recovery refers to the phenomenon in which the muscle fibers damaged by muscle training recover after a certain period of rest, and the muscle becomes larger and stronger. The rest period varies from person to person, but generally 48 hours or more is required. Proper rest can help your muscles grow and improve your performance.
While the specific examples above are general guidelines, appropriate rest and recovery methods will vary depending on individual circumstances and fitness levels. Pay attention to your body's signs and make sure you're getting enough rest and proper recovery.