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How can you influence training recovery?
Table of Contents
1. What is fatigue?
Physical fatigue is often accompanied by mental fatigue. The level of fatigue depends on an athlete's training, fitness, motivation, resistance to stress or psychology. Training is performed several times a week, sometimes twice a day. Fatigue is a physiological defense response of the body characterized by a decrease in the energy required for an activity. The most common symptoms of physical fatigue are: difficulty concentrating; sleepiness, weakness; ?? reduced ability to work; reduced motivation for further activity; ¢ cognitive enhancement. In the case of physical exercise, we can only consider it a significantly greater proportion of the number of people involved in both recreational and amateur sports.2. The mountain rosary
It reduces muscle fatigue markers (creatine kinase and dairy dehydrogenase, thus affecting the rate of regeneration).3. Ashwagandha is extra
It reduces the concentration of creatine kinase, leading to more efficient training regeneration. It is a favourite adaptogen among athletes. Ashwagandha also reduces cortisol levels, causing fat loss. The plant improves performance and prolongs training time.4. A woman and a man
Additionally, it reduces stress levels and improves oxygen performance during exercise. It is widely used in sports because it has the effect of reducing the concentrations of dairy products responsible for the formation of acids. A popular adaptogen used to improve immunity or concentration.5. This is the total amount of waste generated by the Union industry in accordance with Article 21 of Regulation (EU) No 1308/2013 and is calculated on the basis of the following data:
In addition to the physiotherapeutic treatments used to treat injuries, these treatments have beneficial effects, such as: For this reason, they have also been used in sports.6. This is general cryotherapy
This has a beneficial effect on muscle relaxation, tissue regeneration and pain relief; cryotherapy is designed to increase blood flow so that cells are more nutritious and oxygen-rich. The opposite of sauna is very low temperatures for the whole body or parts of the body.7. It's a hydromassage
In addition, underwater massage effectively relieves stress and fatigue; it is an effective and very popular relaxation method.8. It's a traditional massage
Massage is a method of relaxation that has been used for centuries to perform a variety of hand movements, such as pushing, squeezing or rubbing. Massaging is very often included in an athlete's training plan.9. It's a protein
Athletes should ensure an adequate intake of 1, 62, 2 g/kg mc/day. Protein nutrients are also popular. Proteins prevent the breakdown of muscle tissue, regenerate damage and affect muscle growth. Good advice is to stick to full-fledged proteins containing a set of essential amino acids. Proper protein intake is key to proper regeneration.10. It's carbohydrates
Carbohydrates are stored in the muscles in the form of glycogen. In the daily diet, it's worth betting on the complex carbohydrate available, among other things, in cereal products. It's the main source of energy for the body. Providing the body with energy reserves guarantees an extended period of physical activity.11. How do you regenerate your body at home?
Every day, you can support regenerative exercise at home, and you just have to do a few things to feel more energized.12. The right amount of sleep
Sleep quality is very important for the best regenerative effects it is recommended to sleep continuously for 78 hours. The right rhythm of sleep is the key to proper regeneration. Then the level of cortisol (the stress hormone) is regulated, which affects the feeling of fatigue. It is worth taking care of the proper temperature of the bedroom and darkening. Nothing regenerates the tired body like sleep.13. It's a stretch
It takes 10 to 15 minutes a day to achieve satisfactory results. It supports and stretches the muscles and prevents injury. Regular stretching has a beneficial effect on muscle regeneration.14. It's a hot bath
Bathing oils can be used to moisturize the skin and provide elasticity. Post-training regeneration has many benefits. It is important to take care of the regeneration not only of the muscles but of the whole organism including the psyche. It allows for muscle relaxation at home. The presence of candles will allow the mind to relax and rest completely. It can be done in many ways both at home and in specialized offices. Appropriate diet and biological regeneration treatments guarantee energy for action. It reduces muscle tension and relieves pain.
