|
|
Top
info, subscribe to our newsletter !
|
|
| | |
Warm up and
Recovery
Warm up
and recovery are two stages important not to neglect especially when you are beginners. They make it possible to obtain a better preparation, better
results, to avoid physical accidents, to have an optimum
recovery.
|
 To do sport in the best conditions, it's necessary to live
healthy :
To prepare our body
for physical efforts:
It's desirable to carry out a general Warm up even if
we wishes to
work only abdominal. Ideal is to carry out this warm up during ten minutes followed of a specific warm up.
A warm up well carried out follows the logical order from top to the bottom of
the body.
Warm up will have never to be neglected because it
prepares our
body physically (request of the muscles, articulations, of the various systems) but also
mental aspect (concentration).
Programming of
training will have to be progressive and
alternate in order to avoid overwork and habituation.
Envisage a balanced and dietetic
nutrition, to adapt our food
practices so that servings are reasonable and balanced.
Interest of the Warm up is real, our heading of the precautions to
be taken, for the practice of physical activity, brings complementary details to you.
|
|
 Recover after the efforts:
-
Arrange rest phases in training to avoid an overwork due to
an imbalance between quality of recovery and quantity of work.
-
Take care of oneself in order to recover after effort, to be calm,
allow a relaxation of blood vessels, to stretch.
-
Adapt the nutrition to practiced efforts. Envisage a
hyper-hydrous, hypo-protein, hypo-calories nutrition to compensate minerals and water losses.
-
Don't forget the recovery known as passive to support the return at normal
physiological rhythm, the return to the calm, the muscular and mental relaxation, the search to mental relaxation. Do training workouts of stretching, envisage a period of sleep from 8 to 9 hours, at
least !
Recovery after efforts allows reconstitution of energy reserves and
elimination of toxic substances. Phases of recovery are very important.
We shouldn't neglect preparation to efforts while omitting to warm up, to program
our exercises and have a balanced and
dietetic nutrition.
We distinguish two types of recoveries, one is known as active,
other passive.
|
|
 Active recovery:
- Stretch oneself and make a "slow race", keep on
moving peacefully.
- Have a hyper-hydrous, hyper-protein, hypo-calories feeding to compensate for the minerals and water
losses. Avoid meats rich in calories (lipids).
- Do body care which will help to recover after the effort, to calm, to allow a muscular relaxation.
Take a shower or a hot bath, a
sauna, a steam bath, have some massages.
Passive recovery:
- A period of sleep at least eight hours to support the return to a normal physiological
rhythm, return to the calm.
- Stretching training workouts in the objective of a muscular relaxation accompanied by mental relaxation. Searching of relaxation for an optimum
recovery.
Processes of recovery consist in the
transition of an activity to a rest state when exercises are finished. A good recovery eliminates waste
matter more quickly. For example, anaerobic system (for exercises
of a certain intensity) generates lactic acid production of which can cause strong muscular pains. Active recovery will allow faster elimination of this lactic acid.
When a exercise is finished, our oxygen uptake remains high and it will only return very gradually in its state at rest, that will depend on the
intensity of effort which we have just made. We call that payment of oxygen debt and it corresponds to the reconstitution of energy stocks and
elimination of accumulated lactic acid. It should be noted that oxygen
consumption decrease quickly during the first three minutes after effort then very slowly.
|
|
We
propose to you to establish a personalized training workouts to allow you
to achieve your goals (toning up, maintenance, improvement, loss of
weight, muscular development and so on ... ). The routines are established
by our specialists in coaching, according to a precise questionnaire which
you will have to fill out. These detailed routines are complementary to
our files and will serve to you as " your personal guidelines ".
If you are interested, register !
 |
|
|
