It is not necessary to be there the day after the race for the write-off
Anyone who tries to do sports knows that regeneration is important after sports. Sports are not only about the exercise itself, but also about warming up the muscles before the performance and stretching the muscles afterwards. If you forget this, it will take its toll on you. You won't even move the next day.
Gym workouts, running or other sports It is not just for us to eat whatever we want without any regrets. It is beneficial for the whole body . But only if we exercise correctly.
Why do sports?
Sport is physical activity whose results are measurable and comparable to other people who do the same sport.
- Helps against stress and bad mood
- Supports high-quality and uninterrupted sleep
- More oxygen flows into the blood and prevents the penetration of harmful free radicals and the development of unwanted diseases
- Reduces blood fat levels
- Precedes headaches, spine pain , is a prevention of osteoporosis
- Maintains joints flexible and pliable
It is important to warm up your muscles before exercising. and generally prepare your body for performance. This is the only way to reduce the risk of unpleasant injuries. But you must not underestimate regeneration after exercise .
Stretching after exercise
The basis for rapid muscle regeneration and painless getting out of bed the day after the exercise is stretching . It is derived from the English word stretch – to stretch, to stretch out.
Thorough stretching of warmed muscles before and after exercise minimizes the occurrence of microscopic injuries on muscle fibers. Because that's exactly what hurts us so much the next day.
What is regeneration?
The natural process of restoring physical and mental strength after their previous load. Exercise makes us tired, depletes our energy.
We divide regeneration into:
- Passive – A natural process that we cannot influence. For example, it restores energy sources and balances metabolic acidosis after a sprint.
- Active – Planned regeneration. Jogging, thermotherapy, hydrotherapy and more.
Regeneration occurs differently for everyone . Everyone is unique and has a different way of regenerating. Likewise, affects the type of sport practiced .
Regeneration means include:
- Sleep
- Sauna
- Yoga
- Stretching
- Massages
- Active rest
- Drinking regime and healthy diet
Sleep is probably the most important in terms of regeneration. During it, the body produces anabolic hormones, repairs damaged muscle fibers, and also removes excess free radicals from the body. To get a good night's sleep, try not to drink too much fluid before bed.
But otherwise it is drinking regimen another important point of regeneration. Water is important for proper nutrient absorption . Fluid intake is individual. It depends on, for example, body weight, sweating rate and other things. However, it is generally recommended to drink three liters a day, with the majority of the fluids consumed by about 3 p.m.
Sauna has beneficial effects on our body. It will help muscle regeneration, strengthens immunity . The effect of heat will reduce the number of red blood cells in the plasma, which leads to an increase in the production of erythropoietin. This results in an increase in the number of red blood cells, which, through their ability to oxidize, will positively affect the burning of sugars and fats in the body.
For muscle regeneration, better blood circulation in the limbs, oxygen supply to the muscles and reduction of tension will also serve you well massages . You can do a light self-massage yourself using sports gels or natural oils. Or entrust yourself to the hands of experts for full-body relaxation.