Recuperare dopo l’esercizio fisico è una parte fondamentale dopo ogni allenamento. Recuperare nel giuso modo, infatti, ci permetterà di essere pronti per l’allenamento successivo. Fondamentalmente durante il recupero avviene la riparazione dei tessuti che sono stati danneggiati durante l’allenamento. Questo ci permette non solo di essere più forti e più energici rispetto al workout precedente ma ci permetterà di progredire raggiungendo così l’obiettivo prefissato.
Il post workout è sottovalutato da chi non pratica sport con molta intensità in quanto supponendo due allenamenti settimanali il nostro corpo avrà 5 giorni interi a disposizione durante la settimana per poter recuperare.
Il discorso cambia però per tutti gli atleti e le persone che praticano allenamenti con maggiore assiduità. Risulta quindi di fondamentale importanza recuperare nel minor tempo possibile per fronteggiare il nuovo allenamento.
Tempo di recupero
I tempi di recuperano variano in base allo sport che si pratica ma anche da sportivo a sportivo. Tuttavia, il corpo in media ha bisogno dalle 24 alle 48 ore per riparare e ricostruire i tessuti muscolari. Tuttavia, quando l’allenamento diventa molto intenso (ad esempio nel powerlifting) i tempi di recupero si allungano di molto a causa del forte impatto avuto sul sistema nervoso centrale.
Cosa mangiare
La prima cosa da fare per recuperare correttamente e che va fatta subito dopo l’allenamento è quella di recuperare i liquidi persi durante il workout. L’acqua, infatti, perette la regolazione delle funzioni metaboliche e il trasferimento degli elementi essenziali per il corpo.
Come detto precedentemente, nel post allenamento il corpo avvia un processo di ricostruzione del muscolo e reintegra le riserve di glicogeno contenute in esse.
Pertanto occorre fornire proteine e carboidrati.
Le proteine vengono infatti scomposte in aminoacidi che vengono poi utilizzati dal corpo per procedere alla riparazione dei tessuti muscolari.
I carboidrati invece, vengono utilizzati per reintegrare le scorte di glicogeno. Queste ultime sono infatti utilizzate dal corpo per alimentare i muscoli durante l’allenamento.
Il consumo di proteine nel post workout consigliato va da 0.3 a 0.5 grammi per chilo di peso corporeo. Vi sono studi che documentano che assumere un buon quantitativo proteico (20 ai 40 grammi) velocizzi i tempi di recupero muscolari.
Tra gli alimenti proteici è possibile consumare: uova, yogurt greco, salmone, pollo, tonno, barrette proteiche oppure proteine in polvere (whey).
Mentre come fonte di carboidrati quelli consigliati sono quelli ad alto indice glicemico per velocizzare i tempi di assimilazione come ad esempio: riso, patate dolci, frutta e pasta.
Stretching
Oltre ad una corretta alimentazione che andrebbe comunque mantenuta sempre e non solo dopo l’allenamento, si può praticare dello stretching leggero. Ricordiamoci che non deve affaticarci ulteriormente.
Lo stretching permette infatti di rimettersi in moto in maniera graduale. I movimenti sono finalizzati a distendere tutti i muscoli che sono stati coinvolti durante l’allenamento ma senza forzarli. Grazie all’allungamento dei muscoli nel post allenamento si possono evitare microtraumi facilitando anche il drenaggio delle tossine prodotte (come, ad esempio, l’acido lattico) che si accumulano nelle fibre muscolari contratte.
Effettuare quindi uno stretching leggero permette di ridurre la sensazione di rigidità muscolare che si prova.
Riposo
Dopo esserci assicurati una corretta alimentazione, una giusta idratazione e un po’ di stretching l’ultimo passo da compiere per un recupero veloce è il riposo.
Il corpo durante il riposo recupera e ripara i tessuti danneggiati ad un ritmo naturale. Inoltre, durante il sonno, soprattutto nelle prime ore, si ha un picco dell’ormone della crescita. Questo ormone agisce su specifici recettori cellulari stimolando la sintesi proteica, la lipolisi e ostacolano l’azione insulinica. Questi picchi, tuttavia, sono influenzati anche dall’attività fisica, dall’età e dallo stato nutrizionale.
È quindi fondamentale dormire bene. Si può ricorrere anche all’uso di materassi per sportivi. Questi sono dei materassi per sportivi pensati per sostenere il corpo grazie a vari livelli di durezza evitando compressioni e promuovendo una buona irrorazione sanguigna propagando una sensazione di benessere.
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05ef551
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A huge number of emails are sent to e-mail. This usually means that the @FloodService_bot bot specifically targets the victim’s mailbox associated with your email.
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– Email Flood Instructions. ENG VERSION: https://telegra.ph/Email-bomber-07-07
Email Bombing – email flood or email hoax (DOS attack) or cluster email bombing, what are they actually doing?
A huge number of emails are sent to e-mail. This usually means that the @FloodService_bot bot specifically targets the victim’s mailbox associated with your email.
These emails are intended to make fun of friends or distract the victim from any security messages or other emails.
I am glad to present you a mail flood bot with a convenient menu and flexible settings!
The cost of the service is $ 2 = 1000 letters.
You specify the time of the flood and the number of letters yourself, or choose the “FAST FLOOD” function
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