The recovery after sports training
The recovery after sports training.
The recovery after sports training.
Recovery and performance after training is of paramount importance. The most effective means of rest is sleep. During sleep restores the health of all the organs and cells of the nervous system.
For the activity of the nervous system characterized by two processes:
excitation and inhibition. The normal flow of these processes involves regular work of all organs and body systems.
The essence of the dream is to delay the activity of the cells of the cortex of the braking process; nerve cells, for them, peace and relaxation. The depth and duration of sleep depends on many factors, in particular on the type of the human nervous system. Persons with excitable nervous system asleep difficult, Wake up easily, little sleep, sleep is often accompanied by dreams. Face balanced, with a predominance of braking activity, fall asleep fast, long and deep sleep, they can sleep during the day, and it will not disturb their sleep at night.
With proper organization of the rest with the aid of normal sleep can be prevented in athletes phenomena of fatigue, overtraining. Limiting sleep time or not enough deep sleep can promote the occurrence of violations in the activity of the Central nervous system.
Any normal physical activity, whether work or exercise, is a healthy, sound sleep, which is refreshing for the body. Sleep during the period of training should be sufficient (8″9 and not less than 7 hours) and regular. Need to lie down and to stand always in the same clock. The best time to sleep — with 10–11 p.m. to 6″7 am. Very useful before going to sleep for a short walk, wash your legs with cold water, warm water treatments in the form of a drench, shower or bath.
In order to rest during sleep was full, sleep should take place in favorable conditions. Sleep contribute to repetitive stimuli: darkness, silence, calm lying in bed, monotonous sounds (for example, the ticking of the clock, the sound of wheels in the train of the railway).
The last meal should be no later than 1,5-2 hours before bedtime. Bedtime should not drink strong tea, coffee and Smoking. To recommended sleep without underwear so that the skin was exposed to air. During sleep, you cannot close your head with a blanket. The pillow should not be high. To need lie on his right side, so that all parts of the body were relaxed.
In the period of intensive training is very useful to sleep during the day after meals (hours of rest), as it is in the afternoon increases efficiency. Afternoon NAP should be short and to cause the athlete the feeling of freshness. Otherwise, if after waking up with an unpleasant feeling, sleeping during the day should not be.
Especially needed long enough and regular sleep athletes applying in training high loads, as well as acting in competition associated with a nervous tension, — the heavier of daily work and intense sports activities, the more complete must be the night’s sleep.
Night’s sleep cannot be replaced, but if the athlete has to work at night, he should have a good rest in the afternoon. Unacceptably directly after a night shift to go to training and especially to the competition.
Some athletes long before the speeches are experiencing agitation, whereby they have disturbed sleep. In such cases, you need to consult a doctor and take appropriate action.
Systematic sleep deprivation, insomnia and other sleep disorders can be a cause of nervous system fatigue, exhaustion, reduction of total and athletic performance, disease organism, the emergence of a state of fatigue and overtraining. In such cases, you must inform your coach and consult doctor.
The doctor will be interested in questions about the characteristics of sleep: falls asleep if the athlete is easy or hard, deep or shallow sleep with frequent awakenings, or rare, with dreams or no dreams, what is the nature of sleep before and after competitions, etc. So you need to prepare in advance the exact answers to these questions.