If you want to lose weight quickly, get some actual, visible results in a short time, High-Intensity Interval Training or HIIT is the best for you. Life doesn’t come with shortcuts, and it is a common belief that shortcuts that don’t involve any conscious effort usually do more harm than good for the user. In that essence, it is good to hear that HIIT training comes with a restricted time slot, but that doesn’t mean it doesn’t require any effort – it is quite strenuous.
This is the reason why you need to take special time out and plan some ways how you can recover yourself from such situations in which you are expected to do high-intensity workouts. Recovery, in that sense, is one of the most important things you need to keep in mind.
Importance of HIIT Recovery
Recovery is an important component of exercise regimes as it gives them time for the skeletal muscles to undergo the process of wear and tear and make way for new muscles to develop. The lactic acid formation and the general tiredness that comes with a lot of intense work might take a toll on an individual. If these are not followed in the right way, it can result in you getting much behind your fitness goals. Your body might not be able to cope with the ever-increasing stressful situations, and therefore, giving your body the time to recover seems to be a wise decision.
- Do more Stretches
A workout stretch would help in the muscle recovery process. It will also aid in preventing stiffness and soreness. When you perform a multitude of contractions as you go about doing your HIIT class, your muscles might get shortened. One way you could help your body in this department is to prevent the ongoing medical situation and focus on building enough flexibility in the body to get the most out of exercises. However, there are some specifications you need to keep in mind while performing stretches. One important thing to remember here is that you need to do static stretches. These are the ones in which you stretch your body in a certain position and then hold the body in the position for at least twenty and a maximum of thirty seconds.
- Take Care of your Diet
A big part of muscle recovery is to get a better way to make up for the muscle wear and tear. In that essence, it is important to look for components that amplify the growth of muscles – protein. The best and the most natural way is to take protein from natural foods. Animal source protein contains high biological value protein that is rich in terms of the amino acids in them. Plant source proteins include sources like lentils, tofu, and beans that are rich in protein content. Make sure you find out the daily protein requirement, as indicated by your current medical and biochemical analysis.
- Take some Rest to Recover
It feels amazing to have a solution to your problems right as the problem comes to the surface. Though there is no hard and fast rule on how much rest you need to follow, the incoming idea would be something related to the frequency of these rests. The micro-tears are the tiny tears that develop from strenuous exercises like HIIT workout exercises, and these need time to generate new cells for the muscles of the body. Get at least six hours of sleep as you begin doing the recovery process. This starts when your body gets into a state of hypertrophy or a buildup of new muscles.
- Keep your Hydration Levels Satisfactory
Water is essential to make up for your electrolyte loss. As we know, high intensity exercises can result in a rapid drop in these levels. Therefore, it becomes important to keep your hydration levels to a satisfactory level, so this loss is compensated. Another way of thinking this approach is to acknowledge the role water plays in providing support to the skeletal muscles. When the body is hydrated well, it is given the edge to make way for new cell synthesis and regulate metabolisms such as cellular respiration.
- Focus on Active Recovery
It is not wrong to want to rest right after an intense workout process. It could be possible, for example, that you got extremely sore muscles. Therefore, it becomes necessary to focus on recovering yourself by taking full rest in such a situation. However, the problem with such a thing is that it can cause an accumulation of lactic acid that induces a longer list of confusion in the medical world. Therefore, we begin focusing on better alternatives that help relieve muscle pain. When your muscles become stiff, it is always a good idea to make way for active recovery. This means doing some low-intensity exercises that help you get relief from discomfort. Exercises of such kind need less than half the effort it requires to do ordinary exercise.
As you can see, high-intensity interval training comes with many benefits, one of which includes getting quicker results in a shorter time. However, that short time asks for a lot of effort from the performer of the exercise regime. This extra effort can be a bit hard on your muscles, causing them to enter a fatigued state. When such a situation occurs, it becomes difficult to make way for progress in the regime as your muscles might undergo some wear and tear.
The best strategy is to make a plan for recovering your muscles so you can prepare your body for the incoming rounds of HIIT. This recovery can be rest in both senses – actual rest from the whole exercise routine, and active recovery that is not a full rest of body but an extremely low-intensity workout regime that slowly makes your body re-enter its normal phase.