Table of Contents
The criteria of a functional body
A body that by moving releases energy and releases well-being represents a body that knows and is able to rest. There regeneration takes place both immediately after the single training sessions and on the days of break between workouts. In this phase, in fact, the body rests, regenerates the structures that have been placed under stress during intense physical effort and is activated to restore basic conditions from which to start in the next workout. We always think that it is training that forges the body, but this also applies to rest.
Active recovery means methods for stimulate the body during the rest phase. In this way, the body picks up at a fast pace and also increases the possibility of improving performance in the next workout. It takes a balance in soliciting the body in a mechanical way to avoid joint problems and inflammation and a balance is also needed with regard to the take care of your metabolism (eat well, do not suffer from dehydration, excess calories. By rest we mean even sleep, the quality of which affects the metabolism. Emotions do the same if they are not managed harmoniously; when you think a lot, you consume a lot of sugar and your muscles are tied to the glycogen reserve. Going to dent this energy reservoir is never a good idea, especially if you train in high temperatures. In summary, the sugar that goes to the muscles shouldn’t be required by the brain. A functional body also stands therefore in the emotions we feel and how we manage them, including anxiety.
Because it is important
When you recover properly the body is a lot more agile, soft and elastic. Recovering properly also reduces the risk of injury, develops greater attention and focus. After training, the body improves all its performance, but if you don’t let the necessary time pass, you risk fail to recover properly and you end up with fatigue and, in the long run, a prolonged decline in performance. Even some sessions by the masseur or masseuse trust can be considered excellent tools for passive recovery.
The best way to benefit from the recovery is tolistening to your body. Every athlete or even those who dedicate themselves to sport in an amateur way must know their motor experience, previous injuries, circadian rhythms and must know how much the body must be asked and in what phases. Listening to the body means loving yourself at many levels and ensuring the well-being necessary to perform better and better.
How to calculate it
Recovery depends a lot on the type of training that is carried out, this is the criterion to understand how to calculate it best. For example, if you practice isometric gymnastics (therefore a contraction is generated without movement) pauses are made between the various series of exercises of at least 30 seconds. If you train the strength in general you have to do different recovery times than you would if you were to train endurance. The rest times of the workouts with loads they all depend on the way in which they are managed and the intensity with which they work and sometimes they take deliberate breaks for incomplete or differentiated recovery according to the districts. The fundamental value for understanding the times lies in the IR (recovery index) and is measured on the basis of the course of the heart. Heart rate is an important factor in managing fatigue and understanding how much resilience you have.
To understand your recovery, you must first become familiar with the beat, allow yourself to learn to feel it. You can listen to it by placing the left hand on right wrist with the palm towards the sky or placing two fingers on the side of the larynx, between the trachea and the sternocledomastoid muscle. After feeling the pulsation at rest, observe it for at least 15 seconds e multiply the number you get by 4 times to get your heart rate in beats per minute (bpm).
Why does resting heart rate matter a lot? Simple: it becomes our point of reference to understand how and in how much time we return to that numerical area after making an effort. Obviously this varies for each one but we could say that, in general, the lower the resting heart rate, the more the body experiences a certain well-being.
When you decide how to structure your training after this test, don’t neglect your recovery so you can be sure of do not go into over training. Even if you have to start over and the conditions of strength are poor, try to don’t overdo the loads and repetitions, make a balanced pattern and decide the days of recovery within the week, and then understand if you want to do passive or active or combined recovery. A great indicator to understand if the cards designed are functional it lies in a very simple concept: the sooner you recover, the fitter you will know you are.
The recovery it also serves to mentally disconnect and therefore have a fresh mind every time you resume a workout, always remembering that well-being is gained in a progressive and gradual way.
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