This article was designed in the context of sporting practice but it can also be taken into account for the improvement of one's lifestyle . Take self-care is very important and unfortunately too often put aside because of an intense pace of life or bad habits, we go consider the importance of recovery when it is too late, so take go ahead and take care of your body! He will thank you for it in the long run.
Here we go !
Recovery is, like diet, one of the most important determinants important to obtain results , however it is one of the most neglected.
The success of your sporting goals is the product of the interaction of numerous determinants, including recovery. Neglecting it directly harms learning, progression and performance.
During exercise, the body accumulates biological disturbances more or less less important which require a restructuring time which is defined as recovery time.
Recovery allows the resumption of effort in good physiological and psychological conditions .
During the recovery period, the athlete must not only allow joints, muscles and tendons, to regenerate and get back to good health working state, but also allow the metabolism to eliminate any waste and fill the reserves. This necessarily conditions the implementation place of a diet adapted to recovery.
The two forms of recovery:
→ Active (e.g.: do not remain static between exercises, “recovery” jogging after a session)
→ Passive (Does not involve muscular solicitation. It can take several forms: cryotherapy, massages, stretching, compression, immersion in ice water, electro-myo-stimulation)
The different means of recovery:
→ Stretching (very controversial subject , I have devoted a complete E-book to it to allow you to better understand this practice)
→ Low intensity efforts : carried out between intense series or at the end of the session, this involves prolonging the effort but at low intensity by forcing breathing this helps eliminate lactic acid (metabolic waste) as well than to promote glycogen resynthesis.
→ Cold : it reduces the sensation of pain and acts on the natural inflammation caused by exercise. Its properties are:
- Analgesic (reduces pain).
- Anti-inflammatory (fights inflammation and edema). - Vasomotor (stimulates circulation).
- Hemostatic (reduces bleeding)
→ Hot shower : Thermotherapy helps eliminate toxins and to release muscular constraints.
→ The sauna : It helps drain metabolic waste by increasing the heart rate. Its use must be punctual and short-term
→ Massages : relaxing effect, massaging from the extremities towards the heart, promote drainage, we see in particular the explosion in the use of massage rollers
→ Electrostimulation : With suitable equipment, and mastery of the placement of the electrodes and the intensity of the current, you can recover passively after exercise, reducing the sensation of pain and increasing blood circulation in the muscles
→ Diet and hydration : Diet quality plays a role important as well as the volume of hydration, namely that water is the the only essential drink for the body. Hydration is not happening
only during the session but is very important post-workout for regulate body temperature and eliminate toxins as well as to compensate for water loss (sweating especially during exercise)
→ Sleep : Rest and in particular sleep remain the preferred means of recovery. They represent the only natural means of regaining hormonal balance values.
These recovery methods can be combined.
Recovery must be managed on three time scales:
→ Short term (from one series to another)
→ Medium term (from one session to another)
→ Long term (during a long training period)
Practicing a sport or physical activity can tire the body, which needs more or less time to recover. It is the quality and good management of this recovery which will make it possible to re-practice physical and sporting activity with the aim of health and will thus make it possible to optimize the results.
Recovery allows for cleansing and restructuring of the body .
