La recuperación muscular después de una sesión intensa de ejercicios es fundamental para evitar dolencias en los días posteriores, lesiones a futuro y mejorar tu rendimiento físico. Conoce las claves para recuperarte rápidamente y retomar tu rutina de ejercicios con la mejor energía.
Cuando realizas entrenamiento fuerzas los huesos, ligamentos, músculos y tendones, y agotas las reservas de energía. Normalmente ese cansancio se manifiesta al día siguiente con dolencias musculares. Si no te recuperas de manera eficaz, te sentirás agotado o tendrás un menor rendimiento. Sin embargo, existen algunas técnicas que ayudan a recuperarte y mantenerte más activo.
La importancia de una correcta hidratación
Beber agua antes, durante y después del entrenamiento es importante tanto para el momento del ejercicio, como la posterior recuperación. Basta con un 5% de deshidratación para perder hasta un 30% del rendimiento. Es decir, si no te hidratas, no podrás dar tu mejor esfuerzo. Una medida recomendada por expertos es beber 1 litro de agua por cada mil calorías consumidas.
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Una buena opción para acelerar el proceso de recuperación es terminar tu rutina de entrenamiento con una fase corta de enfriamiento. Es decir, no te pares de repente al terminar tus ejercicios. Hazlo de manera progresiva reduciendo el ritmo y la intensidad. Un ejemplo puede ser caminar por lo menos 5 minutos para que el cuerpo vuelva a estar relajado. Esta acción permite que el sistema cardiovascular vuelva lentamente a su estado normal.
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Realiza estiramientos
Al finalizar cada sesión, debes completar una serie de estiramientos cortos que permitirán disminuir la tensión de los músculos y mantenerlos más flexibles. Los ejercicios de estiramiento tienen un efecto relajante en el cuerpo y la mente, acelerando el proceso de recuperación.
Descansa lo suficiente
Los músculos crecen durante el descanso. Se recomienda dejar que pasen entre 24 y 72 horas antes de volver a ejercitar el mismo músculo. Si tras un día de descanso notas que la sensación de fatiga no desaparece, es mejor no forzar tu cuerpo y descansar lo suficiente para volver a realizar un esfuerzo físico. Duerme las horas adecuadas para renovar tus energías y recuperarte del ejercicio.
Una alimentación adecuada
Tu cuerpo necesita energía para reponerse, por lo que debes llenar tus reservas una vez dejes de entrenar. Las proteínas son el nutriente esencial que ayuda a que se regeneren tus músculos. Se recomienda consumir alimentos ricos en proteínas y algo de fruta o verdura media hora después de cada sesión de entrenamiento. Tómate en serio la alimentación, es fundamental para recuperar energía.
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