Most athletes know that adequate rest after exercise is essential for success at a high level, but there are still many who go overboard with training fave and haunting sense of guilt if you take a day off. The body in the time between workouts regenerate and strengthen and continuous training can weaken the organism most and excessive strain on the immune fave system.
Days of the rest are key to the success and proper functioning of the body due to several reasons. Some are physiological, the other psychological. Rest is physiologically fave necessary so that the muscles themselves correct, build and strengthen. After the worst case scenario, lack of rest can lead to overtraining syndrome. Psychological rest is important to overcome the feeling of exhaustion, feeling better and new momentum for the next physical exercise.
The introduction of time to recover in any training program is important because in this period the body adapt to stress and exercise only when the real impact of training fave comes to the fore. Offence allow the body to recharge energy supplies and repairs damaged tissue. Exercise or any other physical work causes changes in the body such as muscle tissue breakdown and the depletion of energy reserves (glycogen) and loss of body fluids. Some muscular effort, which exceed the capacity threshold muscle also cause delayed muscle pain (muskerfiber), which is nothing other than regeneration imbalance in muscle tissue due to forces that are mechanically damaged muscle contractile fave structures. In addition to the mechanical occur even chemical damage to tissue caused by reactive oxygen species or free radicals, the concentration should be used during high-intensity muscle activity increased significantly. Due to the injury, in some cases, a tear in the membrane of individual muscle cells, and so the different muscle enzymes and myoglobin, which are usually present only within the muscle cells, appear in the liquor and blood. The resulting injuries are microscopically small and do not cause pain at the very inception. It appears only to an inflammatory fave process that develops 24-72 hours after injury, which explains the delayed onset of pain.
Rest after exercise allows replenish depleted stocks and to allow any damaged tissue to heal. Muscle fibers after injury gradually heal damaged parts are reinforced. Symptoms of overtraining often occur precisely because of the lack of time to regenerate. Signs of overtraining are general signs of ill-being, a sense of postanosti, depression, poor sports performance and increased fave chance of injury.
There are immediate (short-term) recovery after intense training fave or sport activities and in the long term regeneration, fave which must be present throughout the year in the training schedule. Both are important for optimal fave sports performance. Short-term recovery, sometimes referred to as active regeneration is present after the main workout. Active fave recovery refers to the use of low-intensity exercise fave immediately after intense training fave during cooling as well as during the days following the workout. Both types of active regeneration fave are related to improving fave sports performance.
Regeneration immediately after exercise is an important aspect yet to recover from the napolnitvije energy supplies and fluids that have been lost during exercise and optimizing protein synthesis (the process of increasing the protein composition of muscle cells, preventing the disintegration of muscle tissue and increase muscle mass) by entering the correct food post workout meal. This is also the time for mehkotkivno Reconstruction (muscles, tendons, ligaments) and remove chemicals that have accumulated as a result of cell activity during exercise.
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