Should You Bother With Old Content Destiny 2 New Light Recovery from Strenuous Sports Performance Training

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Recovery from Strenuous Sports Performance Training

What does recovery mean after intense sports training? People who exercise and play sports regularly often spend a lot of time preparing detailed sports training programs. They focus on the positive development of all areas of fitness and technique essential to the successful performance of their favorite activity. Some avid runners, cyclists and triathletes plan their activities for the year around participating in races (marathons, triathlons, etc.) or hoping to achieve maximum performance in each race. In the rush to get faster and stronger, an important aspect of training is often neglected: athletic recovery. However, from the experience of successful athletes (especially those involved in endurance sports), more time spent on sports recovery leads to improved quality of sports training, as well as optimal results in competitions.

What is sports recovery?

Exercise at all levels of intensity does one thing to the body: it exhausts it. Fatigue involves energy stores (muscle glycogen, blood glucose, and blood fat), hormones, and muscle structures. In other words, you use up valuable body resources when you exercise, and something needs to be done to replace them.

In order to get back into training and continue to condition your body to meet your exercise goals, this

it is important to find time and take active measures to restore the body’s depleted resources. That’s what sports recovery is: a conscious action to help the body return to its optimal state of exercise. This is especially important if you are going to exercise intensely or for a long time after a grueling workout. This could be endurance training, multi-stage cycling or sporting events lasting just 2-4 weeks

Why bother with Sports Recovery?

Simply put, you need to do sports recovery to maintain your desired level of exercise. More importantly, allow the body’s systems to recharge enough so that your mental faculties remain honed to the fine sharpness you desire. Dullness occurs due to insufficient recovery and can come back to haunt you in the following ways: callousness, loss of interest, reduced physical ability, reduced tolerance for athletic training. Yes, indeed, the first steps to overtraining.

A good approach to sports recovery guarantees high quality of your sports training and competition. This will help you feel good about your efforts and achievements, and give you confidence in your chosen endurance sport. Good recovery also gives you more control over your athletic training destiny!

When should I think about sports recovery?

You have to look at athletic recovery on both a macro and micro level. An example of a macro level might be the period of time you prepare for sports training (eg a week or a month) or the period between events on your racing calendar. A micro level review would be after one very hard or exhausting workout.

At the macro level, resource depletion will occur as a systematic and gradual depletion that follows your tightly planned training program. It’s not about one mind-blowing workout, but the cumulative effect of all the sessions together, and possibly including the race. While a single workout can leave you feeling tired, depleting your body’s resources over a period of time (which can be weeks or months) will make you feel like your ability to exert yourself physically. a little dulled. Your legs are heavy and tired, and they can’t sustain prolonged exertion like they used to.

The level of micro-recovery responds to the body’s painful need after extremely difficult sports

performance training, back to back training in some training camp, or really huge

the effort put into a competitive event (such as a marathon). The latter involves not only the event itself, but also mental stress, an adrenaline rush, and even mundane activities such as traveling to the venue of the competition.

What steps should I take to recover properly?

Make sure you take into account your macro and micro needs. Maintain awareness of them by using a

a sports training / racing calendar that allows you to visually assess the stages of training and competitions that you are going through. Similar to the periodization approach to training, this will help you plan your recovery periods and make them an integral part of your athletic training plan. Now let’s look at the elements of healing: nutrition, structural regeneration, reducing inflammation, hormonal and mental. Make plans for each of them.

Nutrition involves replacing the resources you’ve used up in your incredible efforts to go faster and stronger. This includes a special emphasis on replacing the following nutritional components: carbohydrates to restore muscle glycogen for muscle repair, and minerals and electrolytes to replace sweat losses. The best time to restore glycogen stores is the first 3 hours after sports training, as this is when the rate of glycogen storage is highest. Such storage remains elevated for the next 21 hours, but not at the same rate as during what is called the “critical window of energy recovery.” There is scientific evidence to suggest that the very first hour after exercise is when your body responds best to glycogen replenishment.

However, for some athletes there are barriers that must be overcome to meet this immediate post-

the need for nutrition in exercise. This includes not feeling hungry or not eating properly.

To overcome them, it is necessary to take positive steps. Have food available. If you can’t tolerate food, drink your food (energy drinks, carbohydrate mixes). Find the power sources that work for you and use them.

If you’re fairly lean (meaning your body fat is low), you also need to make sure your energy

replacement includes a balanced diet containing fat and protein. Your total energy needs are higher than someone who hasn’t yet discovered long distance running or triathlon training (poor people). So meet your higher energy needs and balance your energy sources with around 50-60% from carbohydrates, 15% from protein and up to 30% from fat.

Cutting back on exercise is a good idea for 4-5 days after a hard race. It does not mean

just laying around and doing nothing, although that might be in order for the first day or so after the competition. You’ll want to spend time actively stretching those tired and tight muscles, and on day 4-5, a light spin on the bike or a few easy laps will help keep your mind happy while you rest the muscles, tendons, joints, and bones of your body. This is the so-called “relative rest” with components of “active recovery”.

The athletic recovery period is a good time to catch up on equipment maintenance. And in the long run, it really matters. Clean the sea water from the running shoes, wash the bike and take it to the shop for adjustment, wash the worn heart rate straps and so on.

Finally, there is the massage. Do I see any joy? The purpose of massaging tired, aching muscles is to relieve tension that has built up in the muscles, as well as help remove chemical toxins.

substances that accumulate during physical activity and as a result of cellular activity. So, just as the top cycling teams bring their masseuses to the races (especially cycling events), you can help your body with a smart massage. And if the pain doesn’t go away, there may be an injury that needs attention from your sports doctor. The recovery period is a great time to deal with this to get you in optimal shape when you return to training again.

All in all, athletic recovery is not what every athlete thinks about, and some do better at it

than others. This is something you should put as much effort into as you would into preparing for sports training. It is an integral part of restoring your body to a condition that allows you to enjoy regular and continuous challenging training and competition.

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