Rest and recovery after exercise
Most athletes know that adequate rest after exercise is necessary for high performance in sports, but even so, many continue to train through the steps and feel a terrible sense of guilt when we take a day of rest. The truth is that the body repairs and strengthens itself in the time of rest between workouts. Note: prolonged and excessive exercise can have the opposite effect and weaken even the strongest athletes.
Rest days are required for performance in sport for many reasons. Some associated with physiology, some with psychology. Rest is physically necessary so that the muscles have recovered, healed and became stronger. For athletes semi-Pro (sometimes perform at competitions, not as much as professionals) include rest days in your workout program will help to maintain a balance between work, home and sports.
In the worst case, a small amount of days of rest and recreation in General, can lead to overtraining – a condition, which is pretty hard to get back into action. Symptoms of overtraining include depression, decreased immunity and athletic performance, pain in joints and muscles, increased susceptibility to injury and even aversion to exercise and favorite sport. So, it is better to rest a day than being treated overtraining.
What happens during recovery?
It is important to include time for rest in any training program, because this is the time the body adapts to the stress loads and begins the real training effect. During the rest of the body also gets the opportunity to replenish energy and restore damaged tissue. During exercise or any other physical activity in the body there are various changes. For example, torn muscle fibers, reduced energy stores (muscle glycogen), also comes the loss of body fluid.
During rest the body’s energy reserves can be replenished and muscle fibers recover. Without sufficient time to recover and replenish, the body will continue to collapse from the intense workouts. Fatigue and re training is often manifest when the body does not have enough time to recover after a workout. If you feel malaise, fatigue, decrease in athletic performance, better give yourself a couple days of rest for recovery and prevention of re training.
Short-term and long-term recovery.
Keep in mind that the body has two ways to recover. Instant (short-term) rehabilitation after a particularly intense workout or practice, and there is a long-term recovery, which should be considered when drawing up training programmes for the year. Both types of recovery are important for optimal sports performance.
Short-term recovery, which is sometimes also called active recovery, occurs immediately after a heavy load. Active recovery means of exercise with low intensity, in the period when you “cool down” immediately after heavy exercise or heavy load, and the next day after a workout. For example, tavris 150 times on Monday, you can do 40 push-UPS Tuesday, or do push-UPS 20 times, after the previous 150. Both types of active recovery improve performance.
Another objective of recovery immediately after exercise is to replenish energy reserves and fluids lost during exercise and optimizing protein synthesis (the process of increasing the protein in muscle cells, allowing the muscle to break down and increases muscle size by consuming the proper foods while taking food after training.
At the same time, the soft tissue (muscles, tendons, ligaments) are restored, and the body is cleansed of chemicals produced by the cells during exercise.
Good sleep is also very important part of the short-term recovery. Make sure you sleep enough time, particularly if have started a hard workout. After a particularly hard workout I sleep about eight hours before just not Wake up!
Equipment long-term recovery include the seasonal training program. The most well-prepared training programs have days or weeks of rest, included in the annual training schedule. For the same reason athletes and coaches change their training programs during the year, diversify training, improve methods of exercise, and make changes in intensity, time, distance and other variables of training.
Adaptation to exercise.
When our body is subjected to stress, physical exertion, it adapts to them and becomes significantly more effective. It is the same process when we study any skill; at first it is hard, but with time it becomes second nature. Remember how you learned to ride a bike, and you’ll understand. Once the body adapts to a certain load, it needs more load to continue to progress.
But there are limits to the volume of load that the body can withstand before it breaks down and gets injured. Committing too much work too fast will result in injury or muscle damage, but the execution is too small amount of work is too slow will not lead to any results. For this reason, coach make up specific training programs, which will eventually increase the duration and intensity of exercise, and also include rest days in the training period to help you recover after exercise or other physical exertion.
Lack of sleep can impair your performance.
In General, one or two nights of poor or short sleep to affect your physical shape, but the constant lack of sleep can lead to barely noticeable changes in hormone levels, especially those that are responsible for stress, muscle recovery and mood. Few people fully understand the complexities associated with sleep, at the same time, some studies respond that lack of sleep can lead to increased levels of cortisol (the stress hormone), decreased activity of growth hormone (which is open during tissue repair), and reduced levels of glycogen synthesis.
Recovery after exercise is an extremely important process. Keep a training diary and make sure you get a good recovery after training.