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Recovery Methods: What To Do Post-Workout

Dumbbell Juice

Getting the most out of your workouts may be more of a challenge than one would initially think.

There are so many variants which must be considered when it comes to getting the human body to reach its maximum potential.

With each style of training there are ups and downs, advantages and disadvantages, and big no-no’s.

Did you know that how you treat yourself out of training effects you in the biggest ways during training?

Working out is a science, and improving game skills is absolutely a fine science. However, even the most fantastic and effective training programs usually lack a few important things.

Did you know that immediately after training the body opens up to digest anything and everything you could give it as it desperately attempts to recover?

The human body is complex and miraculous as it works to learn, memorize and adapt to the various demands you put on it through training.

Degrees Of Training

There are various degrees of training. This may be a more obvious one- for example, speed walking is not as intensive as plyometrics.

The body may not have a hard time recovering from a bout of speed walking compared to doing a set of high volume weights.

These varying degrees of training are also affected by the training volume, intensity, and frequency.

1. Volume

Training volume is the overall number of repetitions done in a single session- for example, 3 sets of 30 jumping jacks is a total volume of 90.

2. Intensity

Training intensity refers to the level of difficulty- there are many ways to measure this, including a percent of the maximum.

For example, the most weight you can do just once in a squat would be your 1 Repition Max, or 1RM.

You can measure intensity this way- doing sets of 10 repetitions of your 12 RM, could be a way of knowing just how hard you’re working.

3. Frequency

Training frequency is how often one would be training. It could be 3, 4, 5, or even 6 times per week. This is generally based the level of fitness.

What It Means?

All these factors are indicators of what your body needs outside, and specifically, immediately after training.

With higher training volume, intensity, or frequency, the body requires more from you outside of training to recover.

Recover is composed of giving the body and mind adequate rest, and feeding it the right stuff.

Recovering From Jump Training

Training for vertical height usually means participating in programs which are designed to improve force, speed and power.

Speed and power are two of the most difficult things to improve through training. It takes specialized training programs and plenty of dedication.

After a session of power training, the body has needs which it would not have in cases of training under different parameters.

This is because it is one of the most difficult styles of training, and requires the highest intensity possible, nearly every session.

With this kind of strain on the body, recovery, which leads to adaptation- needs special assistance.

1. Post-Workout Aid

Post workout aids usually come in the form of some sort of expensive supplement.

These supplements contain a liquid form of protein, and the best ones contain several types of useable amino acids, as well as complex and simple sugars.

These types of aids are sold by making claims of being able to get “ripped” as a result.

This is not exactly accurate since the training program used is the most effective way to enlarge muscles.

Regardless, post-workout aids- the good ones, at least, can be beneficial to the athlete in a number of ways.

2. Carbs

After a really difficult workout focusing on improving power (vertical height) the muscles are depleted of energy.

The body needs to be refueled as soon as possible to begin the recovery process. The first thing required is energy- which can come in any form of sugar, or carbohydrate.

Juices are great for this, but a meal including rice is also great, along with any fruit. Grabbing a banana post workout goes a long way.

3. Protein

Proteins, and specifically amino acids are the building blocks of muscle.

There are dozens of essential and non-essential amino acids which are used to build muscle and other body tissues.

A good program will require a good balance of protein in your diet. This keeps all functions running strong.

All of the small connective tissues, including tendons and ligaments are integral parts of the chain being used in jumps, and they require maintenance continuously.

The best, most usable forms of protein come from animals and animal products. Eggs provide the best source for usable protein, followed by chicken and fish.

4. Shakes Or Real Meals?

Shakes are one of the most popular methods of getting your post-workout recovery needs because they are often easy to travel with, and liquid is easy to digest.

However, studies have shown that eating a good, well rounded meal containing both protein and carbohydrates is the most effective method of kick-starting recovery, and for recovering as a whole.

Vertical Jump ebookKnowing how to treat your body after training is just a small part of improving your vertical jump.

You can get plenty more information, along with a great plan from The Jump Manual.

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