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Recovery after training
Muscle pain, apathy, loss of motivation are not indicators of your weakness. This is only evidence that the body did not have time to recover from the previous load. After training, it is important to give the body the opportunity to rest from stress and recover for the next session. The better the recovery, the greater the chance of turning everything gained through hard training into an excellent result. For a quick recovery, you need to follow simple rules regarding your daily routine and nutrition, as well as use additional tools that will help you regain your strength and desire to train.
So, what helps you recover quickly after training?
Meals throughout the day
The speed at which your body recovers depends on how you eat. The diet should be balanced, i.e. proteins, fats, carbohydrates, vitamins, microelements and water must be present in the required proportions and contain enough calories.
What can you eat before training?
Can't find a snack you like? Try one of these quick fixes.
- 180 m orange juice + ½ scoop protein powder
- Greek yogurt + 1 cup berries
- Blend: 1 cup high-fiber grains, 2 tablespoons dried fruit, 2 tablespoons nuts
- ½ nutrition bar
- ½ turkey sandwich on whole grain bread + fruit
- ½ peanut butter and jelly sandwich
- Small cup of cereal with milk and ½ banana
Reasons for decreased performance
There are several very important factors to increase productivity.
Personal
Each of us reaches a level when he wants to grow professionally. If the team has created all the conditions for a successful career, then a constructive conversation with the manager will help you climb the ladder of success and develop further. If this is not possible, then the employee is unlikely to be interested in performing his duties efficiently. At the same time, other personal reasons may arise: falling in love or, conversely, breaking up with a loved one, illness of a child or relative, unfavorable living conditions in the family.
Physical and physiological
Here the determining factor is the state of health:
- severe fatigue due to a high working rhythm or incorrectly selected load;
- exacerbation of chronic or emergence of new diseases;
- disruption of natural biorhythms of sleep and rest;
- injuries received at home and at work.
All this has a significant impact on labor efficiency. Sometimes an improperly organized workplace can cause employee dissatisfaction, however, he lacks the determination to ask for a comfortable table or chair, and the long-term discomfort he experiences because of this develops into irritability and fatigue.
Psychological
Mental health is just as important as physical health. An unfavorable emotional environment at work and at home, bad mood, stressful situations in society and increased demands from management can plunge the most cheerful person into depression. Naturally, under such circumstances, there can be no question of a high-quality work process.
Material
Decent wages are the best incentive in any business. If for some reason a specialist does not receive it, then he considers himself entitled to work carelessly.
Secondary factors
In addition to the above, experts include the following as secondary factors:
- bad habits;
- excessive consumption of coffee and synthetic stimulants;
- physical inactivity;
- disorganization of the workplace and its clutter;
- incorrect work schedule;
- the need to work seven days a week and overtime.
Post-workout nutrition
The body spends energy on physical exercise, which must be restored upon completion of the activity. Immediately after training, you should take a portion of protein, which will protect your muscles from damage and help your body recover. After an hour, you need to take a portion of carbohydrates and replenish your glycogen supply. Don't forget to drink during and after your workout!
What can you eat after a workout - sample menu
Not sure what to eat after a tough workout? Try one of these ways to recover quickly:
- ¾ cup cottage cheese with fruit
- 600 ml skim milk
- Fruit smoothie with protein
- 1 sourdough muffin + 2 hard-boiled eggs + tomato slice
- 1 cup sliced turkey on salad with whole grain bread
- 120 g canned tuna + whole wheat pita
- Greek yogurt with fruit + honey
Warm-up and cool-down
You should never skip a warm-up - during this time you prepare not only your muscles and joints for training, but also your nervous and cardiovascular systems. Subsequent training will not be a “shock” for the body, and the concentration of lactic acid (lactate) in the blood and muscles will decrease. A cool-down helps tired muscles get rid of accumulated hydrogen ions and utilize lactic acid, so the athlete feels much better after training: the muscles will not be so stiff and heavy, the risk of injury will be reduced, fatigue will be much less, and the mood will be better. Stretching exercises are great as a cool down.
Briefly characterize the processes of fatigue and recovery during muscle activity.
Fatigue is a special type of human functional state that temporarily occurs under the influence of prolonged or intense work and leads to a decrease in its effectiveness. Fatigue manifests itself in a decrease in muscle strength and endurance, deterioration in coordination of movements, an increase in energy expenditure when performing the same work, a slower reaction and speed of information processing, difficulty concentrating and switching attention, and other phenomena. Reasons contributing to the development of fatigue: psychological, physiological, medical, logistical, sports and pedagogical. Fatigue can be: - hidden - characterized by de-economization of work, significant changes in the structure of movements, but not yet accompanied by a decrease in performance due to the use of compensatory mechanisms; - explicit - characterized by a decrease in performance and refusal to perform work in a given mode due to uncompensated shifts in the activities of regulatory and executive systems.
Training in a state of latent fatigue is very effective for creating specific conditions similar to competitive ones. In which the athlete overcomes fatigue in an effort to achieve a high sports result. Recovery is a process that occurs as a reaction to fatigue and is aimed at restoring homeostasis and performance. Recovery is a gradual return to the original level of activity of tired body systems and can be characterized by significant positive changes in the body systems. In this case, the opposite processes from fatigue are observed.
Body restoration products
- these are factors that complement training and competition in order to enhance their effect. Activities for restoring the body include: a general lifestyle organized in accordance with the requirements of sports activities, specialized nutrition, massage, sauna, hydrotherapy, vitaminization, medications, aeroionization, oxygen cocktails, pine baths, etc.
Means for restoring and stimulating performance in sports training are combined into three groups:
1. Pedagogical, which allows you to manage the performance of athletes and recovery processes with the help of effectively organized muscle activity; selection and combination of training means and methods during training, variety of loads.
2. Psychological, its means and methods: autogenic training, psychoregulatory training, self-hypnosis. With their help, neuropsychic tension is reduced and nervous energy is restored faster.
3. Medical and biological: electro-, hydro-, ultrasound procedures, light irradiation, pharmacology, etc. These funds help increase the body's resistance to stress, more quickly relieve fatigue, replenish energy resources, and accelerate adaptation processes.
In the process of training exercises, series, microcycles, not only the main patterns of fatigue development are revealed, but also models for its prediction, as well as the nature and duration of recovery, are developed.
Recovery facilities are scheduled in parallel with the load! One of the means to speed up recovery is active rest, i.e. switching to another type of activity that does not cause fatigue. Its significance was first established by I.M. Sechenov. He showed that faster recovery of the working capacity of a tired hand occurs not with complete rest, but with the work of the other hand. This is explained by the peculiarities of the recovery processes occurring in the nerve centers. After tiring work of the right hand, the centers innervating its muscles are inhibited. With further work of the left hand, excitation in the centers of its muscles increases inhibition in the right centers. This helps restore the functionality of the right hand.
So, the physiological mechanism of active rest consists of switching from the activity of some nerve centers, which get tired during work, to the activity of other nerve centers associated with the regulation of movements during physical exercise. The resulting deepening of inhibition in the centers of working muscles helps relieve fatigue and increase performance.
There are phases of decreased performance, its recovery, super-recovery (supercompensation) and stabilization (Fig. 1). In the recovery phase, normalization of functions occurs - restoration of homeostasis, replenishment of energy reserves, super-recovery - supercompensation of energy resources, stabilization - reconstruction of cellular structures and enzyme systems.
Fig.1. Scheme of the development of the process of fatigue and recovery during muscle activity : 1 - fatigue; 2 - recovery; 3 — super-recovery (supercompensation); 4 - stabilization
13. Define the concept of “sports equipment”. Reveal the factors that determine its rationality;
Technical training should be understood as the degree to which an athlete has mastered a system of movements (techniques of a sport) corresponding to the characteristics of a given sports discipline and aimed at achieving high sports results..
The main task of an athlete’s technical training is to teach him the basics of techniques for competitive activities or exercises that serve as training tools, as well as to improve the forms of sports technique chosen for the subject of competition.
In the process of sports and technical training, it is necessary to ensure that the athlete’s technique meets the following requirements.
The technical readiness of an athlete is characterized by what he can perform and how he masters the technique of mastered actions. A sufficiently high level of technical readiness is called technical mastery. The criteria for technical mastery are:
The volume of technique is the total number of techniques that an athlete can perform.
Technological versatility – the degree of diversity of technical techniques. So, in sports games this is the ratio of the frequency of using different gaming techniques. These indicators of technical skill are especially significant in those sports where there is a large arsenal of technical actions - sports games, martial arts, gymnastics, figure skating.
The effectiveness of a technique is determined by its effectiveness, stability, variability, efficiency, and minimal tactical information for the opponent.
1The effectiveness of a technique is determined by its compliance with the tasks being solved and high final results, compliance with the level of physical, technical, and mental preparedness.
2 The stability of equipment is associated with its immunity to noise, independence from the conditions and functional state of the athlete.
Modern training and especially competitive activities are characterized by a large number of confusing factors. These include active opposition from opponents, progressive fatigue, unusual refereeing style, unusual competition location, equipment, unfriendly behavior of fans, etc. An athlete’s ability to perform effective techniques and actions in difficult conditions is the main indicator of stability and largely determines the level of technical readiness in general .
3The variability of technique is determined by the athlete’s ability to quickly correct motor actions depending on the conditions of the competitive struggle. Experience shows that the desire of athletes to maintain the temporal, dynamic and spatial characteristics of movements in any competitive conditions does not lead to success. For example, in cyclic sports, the desire to maintain stable movement characteristics until the end of the distance leads to a significant decrease in speed. At the same time, compensatory changes in sports technique caused by progressive fatigue allow athletes to maintain or even slightly increase speed at the finish line.
Bath
A warm bath increases circulation and metabolic processes in the body and relaxes muscles. You should take a bath no later than 2-3 hours after training, preferably before bed. A cold bath is less commonly used for recovery, usually to relieve muscle pain. Blood drains from the vessels, reducing tension in the muscles, and flows in again after the procedure, helping to flush waste products out of the body. It is recommended to drink hot tea and cover yourself with a blanket after a cool bath.
