What Is The Best Solutions Of Rest To Gain Efficiency Of Exercises?

Take the solidest rest on you !!
Because if you don’t take optimal rest, it’s going to be useless of what you have done or meaningless of exercises. It is essentially to take optimal recovery with you after exercise.
There is a proverb from the world of weight training like “Tough on your muscle vigorously! And take the rest more and more ridiculously!”

An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis - PubMed

This comes from Poitier University. They examined 99 “recovering studies” from the past which is Meta-Analysis meaning it’s highly trustworth and scientific.

What is the best method of recovering?
How they chose data in basis...
* The researcher checked post exercises muscle pain, tiredness, and inflammation marker respectably
* Making sure for at least
* one of efficient recovery method targeting on healthy participants

The researcher did checked thoroughly on “what is the best to remove tiredness after exercises” I think it is one of the painstaking one among many meta-analysis.

Here is what they compared a methods...
1. Active recovery
2. Stretching
3. Compression wear
4. Massaging
5. Ice bathing (immerse in cold bath)
6. The method of ancient Roma bathing
7. Electrotherapy
8. Icing therapy for whole body (-cooling whole body by 100c)
9. High compression therapy (sending oxygen into the body with high pressure device)

Well, here is the thing that I’m a moment like now that we can’t use is only Roma one. I think, nowadays there are so many places doing Icing therapy to whole body but could be still high price on it so... you know.

Stretching and High compression therapy are no efficiency at all!
So here is what a result showing...
* Active recovery, Massaging, Compression wear, Ice bathing, The method of accident Roma bathing, and Icing therapy for whole body were effective. These methods are effective for muscle pain and tiredness
* Stretching, Electrotherapy, and High compression therapy were no correlation with effectiveness

In fact, stretching isn’t significant difference as they said... moreover I believe a professional athletes using High compression therapy but isn’t effective?i feel sorry for that...

Massaging is the best followed by Ice bathing, Compression wear
Let’s go to little more details.
* Massaging is the best to release muscle pain and tiredness
* Compression wear and Ice bathing are effective for tiredness
* Active recovery is effective for muscle pain but 24 hour after, tiredness may be increasing so caution about that

So you can choose to take massaging for the first place and if you want to have more effects, you can combine compression wear or ice bathing, would be better option.