These five steps may help you rest and recover properly

Rest has been termed a necessary factor for healthy function and life However if you are involved in intensive training trying muscle building as a hobby or even simply coping with an illness rest and recovery should become your focusFollowing a proper rest and recovery regimen allows you to recover faster avoid muscle stress and injuries and stay active for longer hours Vijay Thakkar founder 48 Fitness shares five essential elements for the scientific process of rest and recoveryThe sleep rhythm Sleep has been described and understood as an important element of rest and recovery Though its just not enough to sleep for eightnine hours every day the quality of sleep matters as much as the quantity Some studies also point to a third angle in the equation other activitiesThe amount of sleep you need will depend on your lined up activities which require your complete focus and mental or physical strength For instance an athlete preparing for a competitive tournament should do well with a ninehour sleep However an academic preparing for a competitive exam will do better with just seven hoursSo your sleep patterns have to be personal depending on your age occupation and living environment Idea is to ensure a high level of alertness energy and focus while awake Studies have also found napping to be a phenomenon to supplement your sleep deprivationPerceived pleasure activity hobby Creative activities like painting playing a musical instrument just for pleasure and activities like reading a book walking in a garden etc have been found to calm your mind and rejuvenate your energyEven for sportspersons involved in highintensity physical activities short periods of lowintensity exercise has been useful in improving muscle damage and recovery More scientific definition classifies such activities as any activity which is simple to do is different from your normal engagements and you can start without pressure or time constraintsSuch free hobbies tend to keep your body and mind grounded and generate a sensation of rest To some extent meditation and yoga may also fall into this parlancePhysical stimulation Physical stimulation has been an active way of removing inflammatory biomarkers and muscle damage indicators from the bloodstream of sportspeople One of the oldest and most popular methods of physical stimulation is massageMassage has been the most effective method of aiding recovery in sportspeople The use of massage therapies has been popular for chronic pain like headache lower back neck and shoulder painHowever evidence strongly supports massage therapy for recovery after a highintensity physical workout Other methods of physical stimulation include cold showers stretching and water immersionHydration Stress induces a series of bodily functions which intensifies dehydration Whether in sports or normal day to day functions hydration plays an important role in replenishing the body and managing stressUnder normal duress while you are busy with work or handling daily challenges forgetting to drink water also leads to dehydration Not that it has a longterm effect but it can add to your stress woesStaying hydrated will help you keep the cortisol levels in check Cortisol is the chemical our body produces when under stress Cortisol production drains the electrolytes from your body Drinking adequate water helps maintain the electrolytes and reduce the negative impact of stress on your physical and mental capacitiesNutrition Nutrition is an obvious part of your overall health and an important element in recovery But rest Does nutrition play a role in keeping you relaxed and rested Turns out it is not only important for replenishing the body but it also affects your sleep qualityStudies have associated high fibre healthy fats and vitaminrich vegetables with good quality sleep On the other hand higher trans fats sugar and nonfibre intake results in more waking bouts during sleep ie low sleep qualityThus fruits veggies high fibre foods nuts and a smart mix of seeds and dairy are all necessary for the nutrients and rest that your body needsThis story has been sourced from a third party syndicated feed agencies Midday accepts no responsibility or liability for its dependability trustworthiness reliability and data of the text Midday managementmiddaycom reserves the sole right to alter delete or remove without notice the content in its absolute discretion for any reason whatsoever