Recovery after training

Recovery is the set of biochemical, physiological and structural changes that take place in the body after exercise.

Following a workout, your body needs to replenish its reserves and restore homeostasis (the body's internal environment).


Starts immediately after the end of the workout. Lasts for up to 2 hours.

At this stage:

  • Ventilation of the lungs remains intensified;
  • Glucose reserves start to replenish;
  • BP and heart rate return to normal;
  • The concentration of stress hormones adrenaline and cortisol decreases; while the concentration of synthesis hormones, especially insulin, increases;
  • Metabolic waste products are eliminated.


There are numerous processes that are quite challenging for an untrained person to understand.

It lasts for up to 2-3 days.


The most interesting phase for us is the one in which all the body's parameters increase. In other words, this phase is the super-recovery phase, the period when the functional state of the systems subjected to the exercise exceeds the pre-training level. This phase can last for several days.


If the training load is not repeated, the body parameters return to pre-training levels. Long-term adaptation to training load (improved performance) develops if each subsequent training session takes place during the supercompensation period after the previous session.

This is why all FISIO® training should take place at least every other day.

However, too frequent training leads to a slow recovery process and overfatigue.

It is important to keep in mind that as the body's adaptive capacity to exercise grows, the recovery process becomes more efficient. It happens more quickly for trained individuals compared to untrained individuals, and supercompensation is initially stronger.

However, the supercompensation effect will diminish when a person gets closer to the limit of their adaptive capacity.

It should be noted that the different body systems that are stressed during exercise have different rates of recovery.