How long does it take to recover muscles?

Muscle loss when not exercising is a phenomenon in which muscles decrease in size due to stopping or reducing exercise intensity for a long time.

Muscles lose strength as they get smaller. The first sign of muscle loss is a decrease in muscle mass. Most muscle groups will shrink when you stop going to the gym for a long time, according to the health website Healthline (USA).

Regular exercise and adequate muscle stimulation will help restore muscle mass lost due to lack of exercise.

People who have lost muscle mass will also notice a decrease in their strength when performing everyday physical activities, such as lifting heavy objects or climbing stairs. Muscle mass will also become softer, less firm, and the percentage of fat in the muscle will increase.

Regular exercise at the right intensity will help restore muscle size and even grow larger. However, how long it takes for muscle mass to recover depends on many factors.

Should go to the gym at least 3-4 times/week

To restore muscle mass, experts say people should exercise at least 3-4 times a week. Each session should last at least 45 minutes to 1 hour, or even longer. Exercises should be strength training, helping to strengthen muscles such as weight lifting, pull-ups or squats. People need to focus on large muscle groups such as the chest, back, legs and abdomen.

Besides training, diet and recovery are very important. For good muscle development, gym goers need to consume 1.6 to 2.2 grams of protein per kilogram of body weight every day. If a person weighs 50 kilograms, they need to consume 80 to 110 grams of protein per day.

One thing to note is that the practitioner needs to have a suitable diet, eat enough nutrients to ensure health and fitness. Exercise increases the intensity of daily movement, meaning the body will burn more calories. If you do not take in enough calories, it will be difficult to provide enough energy to develop muscle mass.

Getting enough sleep is crucial for muscle recovery. Athletes should aim for 7 to 9 hours of sleep each night. It is also important to listen to your body. If you feel too tired or sore to the point of discomfort, you should reduce your workout intensity, avoid lifting heavy weights, or even take a few days off.

Trying to work out while tired not only makes it harder for your muscles to grow, but it also puts you at risk for injury. Severe injuries can take weeks to heal, and may even require surgery, according to Healthline .

Source: https://thanhnien.vn/nghi-tap-gym-thoi-gian-dai-can-tap-bao-lau-de-hoi-phuc-co-185250103155521852.htm