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The Importance of Muscle Recovery

Black man showing off his muscles


The processes in our body are not always intuitive. For example, the motto “A lot helps a lot” only applies to a limited extent in sports. Because: In order to increase your performance in endurance or strength training, you should plan specific recovery phases, including the use of steroids such as the ones available at online steroids Canada.

In this article, you’ll learn all about muscle regeneration – why recovery phases are so important for muscle growth, which factors negatively affect recovery time, and what you eat best after exercise to avoid muscle soreness. On top of that, we give you 7 practical tips on how to stimulate muscle regeneration to the maximum.


Sport is without question good for our health. Nevertheless, it initially represents a burden on our body. For example, intensive strength training leads to fine cracks in the microstructures of the muscles. Tendons, ligaments and joints are also strained, the energy stores are emptied directly after training.


During the regeneration period, the muscles recover from these smallest injuries – muscle growth occurs, with which the body adapts to the new load. On the one hand, this means that with poor regeneration, both the performance level decreases and the risk of injury increases; in this case one speaks of overtraining. On the other hand, with the right timing, you can increase your performance level and reduce the recovery time.


The regeneration required after sports varies from person to person and depends on various factors. Among other things, the following factors can have a negative effect on the regeneration time:

  • Poor sleep
  • Lack of nutrients
  • Illness
  • Stress


How much time you should give your body in each case and whether training breaks are useful from time to time also depends on your training experience and training intensity. In addition, different muscle groups need different recovery times After a moderate workout, a regeneration time of at least 48 hours per part of the body is recommended. Helpful here are the so-called split trainings, in which, for example, you train your upper and lower body on different days. If you do not give your body enough regeneration time, this can be noticeable by certain warning signals: These include no appetite, fatigue, fatigue and a weakened immune system. In this case, it is best to talk to a trainer or doctor and give yourself a break before serious injuries or illnesses occur!


In order to promote regeneration after exercise, nutrition plays a central role. Immediately after training, you should drink enough fluids. If you don’t like pure water, you can use isotonic drinks or similar drinks for rehydration, for example. The emptied glycogen stores also want to be replenished immediately after training. Both are advantageous for a quick recovery after intensive exertion.

For long-term muscle recovery, in turn, foods rich in antioxidants and proteins are important. In addition to the protein from fresh foods such as tuna, lentils, eggs, poultry or cottage cheese, you can use delicious protein shakes.


ALSO READ: How Obesity Impacts Rehabilitation Among the Elderly



In addition to passive regeneration, i.e. the body’s own ability to recover, there is fortunately also active regeneration. That is, we can shorten the resting phase by supporting the body in its work.

1. Warm Up, Cool Down and Stretch

Always start your workout with a small warm-up to prepare the muscles, tendons and joints for the upcoming load. This also reduces the risk of injury during training. The same applies to the time after exercise: at the end of the workout, reduce the load to normalize the cardiovascular system. This way you avoid hyperacidity of the muscles. Even a short stretching afterwards can shorten the regeneration time and prevent muscle soreness.

2. Sleep well

You can’t stress it often enough: Good sleep is immensely important! For the immune system, for psychological well-being and also for muscle regeneration. While we sleep, our body “repairs” the muscles and processes all the training stimuli. A regulated rhythm with 7 to 9 hours of sleep per night would be optimal

3. Eat right

Also important for regeneration – as well as for general health – is a balanced diet. Be sure to provide your body with all the necessary micronutrients and vitamins, as well as drink enough. Very important for the muscles: proteins! What you should pay attention to in the mass phase with regard to nutrition, you will learn in this blog post.

4. Heat and cold

If the blood circulation is stimulated, the degradation products in the muscles can be better removed, so that the regeneration time is shortened. Make use of this effect: Good possibilities are alternating showers or Kneipp cures, but also the regular visit to the sauna.

5. Massages

Gentle massages are also an option to stimulate blood circulation. However, you should be careful with pain and severely strained muscles. If you exert too much pressure here, this could lead to further injuries in the worst case.

6. Regeneration training

Even on non-training days, you should integrate exercise into your everyday life. Relaxed endurance sports such as cycling, swimming or jogging have a positive effect on regeneration and also keep motivation high. From time to time it is also advisable to take a so-called deload training. Here, the training intensity is reduced for a certain period of time – either by less weights or a reduced number of repetitions. After that, the load can be increased again.

7. Reduce stress

As already mentioned, stress – be it private or at work – also has a negative effect on the regeneration time. To counteract this effect, for example, relaxation exercises, meditation, yoga or massages help.


As you can see, muscle growth doesn’t depend solely on training. The time in between is at least as important. With sufficient recovery periods, you not only reduce your risk of injury, but also increase your performance level in the long term. A few simple tricks help to get the most out of muscle recovery. What are you waiting for?


Obesity Rehab Management – Preventive Measure Against Degrading Quality of Life

The CDC continues to highlight obesity as a worsening health problem during the past decades, not only in the United States but also in other countries. The Centers for Disease Control and Prevention, blames obesity a health issue that has been degrading the quality of life of those affected. Severe cases of obesity actually require rehab management to prevent the condition from degrading quality of life.

In 2017 up to 2018, the centre reported that almost 42% of US adults were diagnosed as obese, which caused the statistics from eight years ago to increase by around 11%. The CDC warns that related studies have already proven that obese individuals are more at risk of becoming disabled as a result of impaired health conditions, when compared to those who are below the obesity level.

How Obesity Degrades Quality of Life

Cases of severe obesity require patients to stay in the hospital and go through rehab management. They have reached a point when they need supervision in learning about eating healthy nutritious foods and on how to lessen their caloric intakes by increasing their exercise regimen.

Physicians known as physical medicine and rehabilitation (PM&R) medical professionals help obese patients by educating, training, and mobilizing them, as well as manage related pain in order to improve their quality of life. PM&R physicians utilize weight management tools and physical interventions alongside a team of psychologists, physical and occupational therapists, and registered dieticians to make changes in medication, and prescribe adaptive equipment. Holistic methods are also used by PM&R physicians for weight loss, including acupuncture, dietary adjustments, and/or supplements.

Weight Loss Pills as Aid to Rehab Management

While weight loss supplements have flooded the market as offers of ultimate solution to people who are increasingly growing obese, a new supplement called Exipure has been noted to offer a different solution.

Weight loss reviews about the efficiency of Exipure give particular attention to how the pill speeds up metabolism by increasing the body’s brown adipose tissues (BAT). This type of fat cells do not store fat but instead butn them as part of the energy-giving thermogenic process.

However, obese incidividuals tend to have more white adipose tissues, composed of fat cells whose main function is to store fat that can be supplied when the body engages in activities that require increased energy. The problem however is that most obese people have sedentary lifestyles that do not promote the burning of calories stored by the white fat cells. ,

Now the thing that makes Exipure’s weight loss strategy efficient is that its formulation is into converting white fat cells into becoming BAT that automatically burns via the thermogenic process.

Most Common Causes of Obesity

Aside from genetic factors, obesity can also be an aftermath of inactivity, stress, chronic pain, lack of exercise, and overeating. Other risk factors of obesity include low self-esteem, too much processed foods and alcohol, stop from smoking, and excessive screen time.

Some health conditions and diseases can also be a factor to obesity such as spinal cord injuries, hypothyrodism, and particular autoimmune diseases. Use of psychiatric medications and long-term also contribute to obesity.

Socioeconomic factors also contribute to obesity as poor and underserved communities have limited access to healthy and nutritious foods. This can generate conditions that encourages chronic obesity to develop among individuals.

How Obesity Impacts Rehabilitation Among the Elderly

Elderly man taking a vaccine shot


A new study shows a link between obesity and poor nutrition among the elderly, highlighting an issue that’s common in rehabilitation facilities, furthermore as other health care settings.

Having surveyed quite 21,000 people, ages 65 and older, the Geisinger Medical Center’s Clinical Nutrition center in Danville, PA, found that over 70% were overweight for his or her height, with a body mass index (BMI) over 25. Thirty percent were obese, with BMIs of 30 or above, says Christopher Still, DO, director of the middle for Nutrition and Weight Management at the Geisinger eye in Danville.

“In rehab, we see mainly geriatric patients, and a percentage of them are overweight or obese,” notes Theresa James, MHS, supervisor of inpatient therapy at Geisinger Wyoming Valley middle in Wilkes-Barre, PA.

The cohort studied included an elderly rural Pennsylvania population, but probably is representative of elderly people living within the U. S., Still says.

Contrary to the favored image of the frail, malnourished elderly person, this wasn’t the case. Only 2% of the people studied fell into that category, with BMIs of but 18.5. 3 times as many folks as were underweight were found to be morbidly obese, with BMIs of greater than 40.

More striking was the invention that even among those elderly folks that ate over enough calories and who took vitamin supplements, there was a scarcity of proper nutrition.

Investigators looked more closely at a sample of about 200 people. They conducted home visits, collected blood work to investigate for nutritional status, obtained medical histories (including a listing of medicines and supplements they used), and assessed them for depression and wit.

They found that girls who had the upper BMI numbers and waist circumferences also had the very best nutritional risk. They had an inadequate intake of fiber, folate, vitamin B6, B-complex vitamin, magnesium, iron, and zinc.

These are the identical patients that rehab facilities might see following a stroke, orthopedic surgery, or another sort of injury.


ALSO READ: Nutrition For A Healthy Life


Focus on nutrition, not weight loss

One way to enhance the outcomes for obese rehab patients is to incorporate a dietitian or nutritionist on the rehab team. This suggests the importance of preventing obesity by any means necessary, including taking diet pills such as PhenQ (visit geekshealth.com/phenq-reviews for more information).

What has two full-time and one part-time dietitian dedicated to rehab is Madonna Rehabilitation Hospital in Lincoln, NE. A fourth dietitian works with the rest home unit, says Sharon Balters, PhD, LMNT, manager of medical nutrition therapy and a registered dietitian.

“I agree that obesity is a deadly disease, and it’s a risk consider many health problems in America, including high force per unit area, osteoarthritis, and sort II diabetes,” Balters says.

However, when an obese patient is an inpatient in an exceeding rehab facility, that’s not the correct time to encourage the patient to start losing weight, Balters adds.

Using good nutrition to go off infection

Because their surgery sites could become infected if they were to deprive themselves of calories and nutrition, Balters meets with patients to encourage them to eat enough nutritional foods.

Sometimes physicians will forget that the healing process requires a better caloric and nutritional intake, and they’ll instead talk with these patients about weight loss. That’s where a dietitian on the rehab staff can help by letting rehab physicians and therapists know the way important it’s to place the weight-loss issue on the rear burner, for now, Balters says.

With cardiac rehab patients, a dietitian might advise rehab staff to stay the patient on an everyday diet until the person’s appetite is improved, rather than switching immediately to low fat or low sodium.

Another consideration is that rehab patients who are obese will need the next calorie intake due to their excess weight, says Erin Krist, RD, LDN, a dietitian with cape Valley heart in Fayetteville, NC.

There is little doubt, however, that morbidly obese patients can pose significant challenges to rehab staff, and it is also little a dietitian can do for the duration of those patients’ stay.


Nutrition For A Healthy Life

This film explores those biological processes of aging, how we can maintain health throughout our lives with healthy lifestyles, and how scientists are learning more about the specific nutrients that can positively impact health.


Social Wellness Overall Health

Physical health, how to create meaningful relationships. Basic need to belong and connect.


Health And Wellness

Health and wellness video, mental and emotional health.


Florida Rehab Experts