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Muscle fatigue recovery, ringing in ears keeps getting louder - .

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Long or intense periods of exercise can cause prolonged muscle fatigue that requires extended recovery. Compression GarmentsWhile claims of performance improvements from wearing compression garments have yet to be proven, positive effects on muscle recovery have been substantiated through research. Recovery involves taking adequate rest, ensuring we don't get exposed to germs immediately after hard exercise and keeping our body temperature as near to normal or just above as possible. For resistance training, the American College of Sports Medicine recommends at least 48 hours of recovery between workouts. The review also suggests that adding protein to post-exercise meals supplies the necessary amino acids for muscle repair. According to IDEA Health & Fitness Association, music may also be an effective tool for speeding muscle recovery.

There can be damage to the protein filaments that make up the contractual machinery of our muscles. However, these can all contribute to recovery, as they contain carbohydrates in the form of glucose and fructose as well as fat. If you can't immediately access a good rounded meal then recovery drinks, which typically contain a mix of protein and carbohydrate could be very useful. If you find that your body responds well to some things, and badly to others make sure you carry this forward into your recovery strategy.
Recovery periods for cardiovascular training will vary depending on the duration and intensity of the exercise. It has been theorized that sports massage increases blood flow to muscles, which can accelerate the rate in which lactic acid, the by-product of intense exercise that causes fatigue and soreness, is flushed from the muscles.

The theory behind the use of compression garments for post-exercise recovery is similar to that of sports massage; compression creates increased blood flow to muscles, helping to flush out soreness-inducing toxins. Oily fish, such as trout, salmon and sardines are good candidates for recovery as they are anti-inflammatory and contain protein which can be used to build up our army of defensive cells.
This makes sense as the protein can be used to repair muscles while you are still exercising, limiting the damage sustained. Irrespective of these variables, there are a few strategies that may maximize exercise recovery.

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