Bath, steam room, dousing, massage and other methods that accelerate the recovery of muscle performance.

Heavy, high-intensity physical work regularly carried out in the gym, whatever one may say, leads to a feeling of tiredness, fatigue and, naturally, loss of performance. The performance of the body and the timing of its recovery depend not only on the nature of the loads, but also on the action of biological rhythms - daily, weekly, annual and so-called age-related. In any biological rhythm and with any type of work activity, it is necessary to restore spiritual and physical strength. Usually by recovery we mean, first of all, rest. It is needed during the day, the work week, the current year. Forms of passive rest include:

1. distraction from work,
2. dream,
3. reading fiction,
4. going to the cinema, theater,
5. watching TV shows,
6. spectacular passion for sports,
7. walks,
8. and much more.

Active are associated with the transition from one form of physical and mental activity to another.

The principles of active recreation form the basis of a system of pedagogical and psychophysiological means of recovery. Let's take a closer look at them.

Psychophysiological ones include varying rest intervals between different types of physical or mental activity, rational alternation with labor. Pedagogical ones include the optimal use of physical exercises, sports, tourism, outdoor and sports games. Physical exercises should be performed before work (morning hygienic exercises), at the moment of greatest fatigue (the so-called physical training break) and on exercise equipment an hour or two before the end of the lesson. The latter form can be replaced by training in a sports section, participation in competitions on the days before the weekend, on a hiking trip or outdoor and sports games.

So, first of all, passive and then active rest directly affect the restoration of muscle performance. But how can you speed up this process even more? How to speed up the processes of muscular and psychological rehabilitation? In addition to physical exercises, steam baths with hot steam, dousing, rubbing and various types of massage are used to restore muscle performance and psycho-emotional state. However, it is very important to adhere to the measure, because the load on the heart during such procedures is quite large. How not to overdo it with such special rehabilitation equipment? The table we offer below contains general standards for obtaining a load in these procedures. Focus on them to quickly restore muscle performance, and then you will be guaranteed an excellent mood and good health.

^{* The duration of rest breaks depends on how you feel.}

Systematic use of a steam bath, along with washing and brushing teeth, should become part of the everyday life of not only a bodybuilder or fitness model, but also an ordinary average person, and contribute to the formation of a healthy lifestyle.