Warm up, cool-down period and stretching and exercising like muscle pain and repetitive strain injuries away. A good base fitness and nutrition affect the body's ability to cope.
After exercising muscles may be sore and stiff. Disorders are usually caused by poor recovery, which may in the longer term presents a variety of overuse injuries. Proper recovery, thanks to be able to leave a healthy circulation, so muscles rises faster.
Versatile training role
Also, the unilateral
exercise can cause stress injuries. Endurance sports such as jogging, skiing or a quiet, needed to counter this action-packed sports. Suitable species include, inter Alia, ball games, aerobics and muscle strengthening exercises, such as aerobics or gym. Different muscle groups and body systems is a good load on different days in different ways.
The restoration of the main things:
• a good start and a cool-down
• an adequate supply of energy
• Rest and adequate sleep.
Short-term
exercise does not usually cause overuse injuries, although the same species would not devout at all during the week on a regular basis. If the strain on individual muscle group every day, the result may be a slight sore muscles and overexertion. In order to avoid overload condition would be a good base to improve before the exercise-filled via.
Return to sport performance
Sports Performance context of substantially
• warm
• cool-down period
• Stretching.
Getting Warm
Prior to the sports activity the body with a light warm up exercise for 10-15 minutes. Warm up your muscles produce athletic performance and prevent muscle injuries. Warm-up can be made by short stretches, but long stretches temporarily weaken the muscle tone and reaction speed, and moving muscles.
Cool-down period
Strenuous exercise performance will be followed by a cool-down or cool down the muscles, for example jogging lightly. If the muscles are moving the accumulated lactic acid, the body should be kept in motion. Motion to stay is important in terms of recovery, so that blood flow remains elevated, and waste products are removed from the body effectively.
Stretching
Light stretching is a cool-down period after. Extreme positions should not stretch themselves. Proper stretching is good to have only a couple of hours of physical exercise after exercise, when the body fluid and energy levels are again in balance. Fluid and energy shortages during the stretching of the muscles may feel good to our body.
Dietary importance of recovery from
Recovery is also affected by the right kind of eating habits. Normal, healthy diet is enough.
The important thing is to eat often enough. In addition to breakfast should be enjoying two hot meals plus two to three snacks in order to keep the blood sugar steady throughout the day.
The body needs:
• energy
• carbohydrates
• Protein
• fat.
Carbohydrate should meet immediately after the exercise in order to return to get going. The milk drink is suitable for return.
Sports performance and the recovery do not only affect same-day dining, but the whole rhythm of everyday food. Previous days diet affects how well your body strength to move.
Hydration
The restoration of one must also remember to drink enough. Less than an hour a day on its mobile fitness enthusiasts sufficient potable water. For example, several hours of skiing hike to want to include sports drinks, which may be salts, and nutrients. In addition, there is a good idea to have a snack.
