Fatigue is one of the biggest problems facing most of us today, not to mention how big of a problem it is for athletes, especially during workouts and while adding more stress on the body.
The oldest and the proven way to reduce fatigue is rest. Like everything in life, the simplest solutions are the best. And in sport it is important to keep records on rest, especially:
- Timing of rest
- Duration of rest
- Quality of the rest
Rest would be more efficient if the activity under fatigue is terminated earlier. For example, if an athlete is required to engage fully and give their maximum, and then rest, the rest will not be very productive. To return to normal, you should have a relatively long rest. When fatigue is weak, then we are quickly rested. From this, it is more rational to rest before the symptoms of extreme fatigue appear.
While you exercise, you don’t build up muscle mass, but in fact “damage” muscles so later they can recover and become larger and stronger than they were before.
It looks roughly like this:
In the gym, you give signs to the body to start to build muscle mass. The body feels that you are forcing it to work (by lifting weights), and by gradually raising the weights, it actually “understands” that it must become bigger and stronger to deal with the bigger load. And of course, to adjust, it would need all the possible “tools” – calories, protein, carbohydrates and other constituents of the diet. Of course, there is a third part of this puzzle, and it is rest and recovery.
Here are some things to note that allow a good rest:
- Never lift weights more than three days in a row. It does not matter which muscle groups you work these days; you shouldn’t have more than three consecutive workouts.
- Weight training should around an hour for most people
- Make sure you have three days off a week, i.e. a maximum of 4 days to devote to training with weights.
- It is safe to take active rest, but also to do cardio on days when you don’t exercise. However, do not do anything intense, these are the days when you have to give the body rest from intense workouts.
- -Get enough sleep each night. Ideally, everyone who is working on building muscle mass needs to sleep 8 to 10 hours each night.
- Once or twice a year, give yourself a full week of rest.
The process of building and breakdown of protein happens continuously in the muscles. The amount of imported and exported via nitrogen (nitrogen is the main ingredient of protein) is indicative of the transport of protein. In a healthy individual, who does not exercise, the amount of imported and exported nitrogen is the same, and it is called a neutral nitrogen balance.
So the thesis “food does not digest in the evening” is not valid. Even when we sleep the body absorbs and converts nutrients that are ingested during the day. At night the process is facilitated because while we sleep the body does not waste energy on other things, so the total energy is focused on internal microbiological processes.
Many coaches make this mistake. Considering that rest in the first phase is more necessary, it is rational to have more short breaks rather than smaller – and longer.
Rest can be active and passive:
This entails relatively stationary, termination of activities – sitting, lying and sleeping. This break is particularly useful in simple but heavy physical activities. In some cases massaging of the muscles used can also be helpful because muscle massage accelerates blood circulation in the muscles and stimulates the elimination of accumulated metabolites. The passive form of relaxation, lying and progressive relaxation of all muscles, can be very useful in demanding psychomotor activities associated with excitement and emotional tension. Sleep is something that can’t be replaced during passive rest. During sleep our mental and physical capacity is intensely recovered, reducing overhead activities and body temperature, decreased activity in the central nervous system, and muscle relaxation, allowing additional energy and other necessary materials.
On the organization of sleeping there are some important things to note:
- The usual sleeping of 6 to 8 hours is more a habit than a necessity for the body
- Knowing that we will briefly sleep has a beneficial effect of one stage of the recovery (as if we were asleep faster).
- You need to stop any physical activity at least half an hour before bed. Otherwise, sleeping will be difficult, shallow and restless.
- It is useful to standardize the time and duration of sleep, i.e. to go to bed and get up at the same time every day.
- Sleep is an appeasement tone of the body, but to get to that stage, relaxation is required.
Active rest is a state when you replace the activities that led to fatigue with some other activities. This break is particularly useful in sports that are not particularly intense and where fewer muscle groups are engaged. Active rest is also helpful after a long and arduous intellectual effort. In the above-mentioned cases, fatigue is best eliminated with easy, short walks, stretching, light gymnastic exercises, and swimming. If for example, you’re fatigued after a workout, walking or swimming can be quite useful. These activities use other body parts and other muscle groups, apart from those that were used during football or basketball. So there is a general relaxation and indulgence of physical and mental tension, as well as emotional relief. The deficit of some substances in the body violates the internal balance and contributes to rapid fatigue. During fatigue, the deficiency of certain vitamins occurs, mostly vitamin C and B1 and some hormones. Intake of carbohydrate (the primary driver of the muscles), can reduce fatigue which results from heavy physical exertion. Ingredients which have glutamic acid and phosphoric acid can also positively influence on the reduction of symptoms of fatigue, particularly mental fatigue.
To summarize, the minimum is 8 and the optimal amount of 10 hours of sleep is ideal for getting the best from your body. This will help you to fully recover and prepare for your next workout.
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