Engaging in leisure activities, people strive to maintain and improve your health, increase efficiency, improve health, get a boost of optimism and good mood. But often, instead of tidal energy and pleasant emotions after a workout man haunted by muscle pain, cramps, feeling of weakness. The main reason for coming to physical exhaustion and accumulation of chronic fatigue is the inability to draw up a workout program. In addition, many lose sight of that for a quick recovery after the load is not less important proper rest.
Why you need a recovery period
During the sport becomes more active metabolism, which leads to an increase in the rate of oxygen consumption and energy, the rise in body temperature. As a result in the muscle tissue there is a deficiency of nutrients, and accumulate oxidized products, lamivudina in the blood and causetoxicity. This enhances the feeling of fatigue, weakness. Of particular significance is lactic acid. in high concentrations causing pain and twitching of individual muscle fibers. To compensate for the infringement, immediately increases the frequency and volume of respiration, blood flow velocity, increased sweating. But for full recovery after a workout the body needs about 3 days. Continue reading
Balanced diet — the first step to a beautiful figure and health. Keep a food diary, writing down what you eat or drink during the day. If you feel boring to write the names of food and drinks in the notebook, download the app to your smartphone, which not only remembers what and when you eat, but will consider calories. Among these: “calorie Calculator”, “noco calories”, My food diary, diet Diary”, Lifesum, and others.
And most importantly, remember that no chemical reaction in the body cannot happen without water. Metabolism in this respect no exception, so as to maintain it in a constant state of activity, you needto drink enough water. The calculation of consumption – 40ml per 1 kg of body weight per day. Half the liquid should come for drinks and the other half with food.
Remember that hydrate the body with all the drinks, as they 85-99% water. But don’t forget to monitor the amount of sugar in them – carbohydrates are necessary, but in reasonable amounts. Continue reading