The expert gave advice on recovery after training

Fitness expert Stanislav Lysakovsky gave advice on recovery after training. His words leads Shape.

“The first thing after a workout is to restore the water-salt balance: replenish fluid and micronutrient reserves,” Lysakovsky said. He also noted that nutrition plays an important role in recovery. According to the expert, both with weight loss and weight gain, nutrition should be complete in terms of content, taking into account the individual needs of the body for proteins, fats and carbohydrates.

The specialist added that it is also important to pause between workouts and individually select rest intervals. “If you train endurance and reduce weight, then the classes are held in low and medium intensity. In this case, the rest should be short: between exercises – up to one or two minutes, between workouts – one or two days, ”Lysakovsky explained. He added that when gaining mass, rest between exercises should be two to three minutes, between workouts – up to five to seven days for a specific part of the body (for example, legs).

In addition, the expert recommended three types of restorative activity. According to Lysakovsky, stretching combined with self-massage, dance classes and X-Awakening, a training system that combines elements of breathing exercises, functional training, balance and coordination exercises, are suitable for this.

Earlier, eight-time Russian weightlifting champion Mikhail Koklyaev named six signs of proper training. According to him, after a good workout, muscle fatigue is felt, but in general, the quality of sleep and endurance increase, appetite improves, muscle volume increases, and a surge of strength is felt in the morning.