How to recover after training and why is it necessary at all

Sergey Dodonov, Head of the Sports Medicine Department at Federal Scientific and Clinical Center for Sports Medicine and Rehabilitation FMBA of Russia:

- Adaptation changes that we want to receive as a result of playing sports do not occur during training, but after - during the recovery period. Muscles are replenished with glycogen, a new protein is produced, the volume of muscle tissue increases, changes in fermentation systems occur - their power increases.

You can recover in different ways - this is an individual process, each has its own methods. But there are things that suit everyone - we are talking about a full sleep, a little physical exertion, stretching and massage. Medical-biological means of recovery include various types of physiotherapy, baths, massages and more.

Scientists have proved that with prolonged use of the same remedy, the recovery effect decreases. The body quickly adapts to the means of local exposure: local vibration massage, local negative pressure, local temperature effects, local manual massage. The adaptation process proceeds more slowly if the means of general exposure are used (bath in combination with water procedures, manual massage of the whole body).

In this regard, it was established that it is much more efficient to use not separate means of recovery, but a complex of recovery procedures. For example, combine temperature effects with water and pressure chamber local procedures, with various types of massage.

When choosing complexes, it is important to remember that first you need to use the means of general, global impact, and only then local ones. In addition to restoring energy supply systems, the restoration of the musculoskeletal system plays an important role, since its condition (injuries, diseases, muscle pain) sometimes does not allow the use of intensive loads. Physiotherapeutic means of recovery not only positively affect the dynamics of recovery processes, but also contribute to the elimination of muscle pain, prevention of injuries of the musculoskeletal system.

Neglecting recovery can lead to exhaustion. It often manifests itself in the absence of incentive and in the unwillingness to go to training.

Insufficient recovery also increases the risk of injury - you can get it, it would seem, with a small load. This is due to the accumulation of minor injuries and the lack of time to restore muscle tissue, tendons and ligaments. Proper load planning is an important point in the training plan of adult athletes, because the recovery rate decreases with age.

When asked if there is a difference in the restoration of professionals and amateurs, it is important to understand: biology and biochemistry are the same - therefore there is no difference. The fundamental difference is only in relation to the process.

For professionals, restoration is the main pastime. They either train or recover. Amateurs go to work, do other things. This is a significant difference. Professionals devote much more energy and attention to restoration.

Everyone who increases the amount of physical activity, is faced with the problem of finding balance - with the question of how to save strength for training, work and family. Each has a different solution.

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