Written by Cosa dovrebbe essere fatto dopo un allenamento in primis? A fare la doccia? Mangiare? Rilassarsi sul divano? Non! La fine corretta di un allenamento è un intoppo. Saltare significa danneggiare la salute e ridurre l’efficacia delle lezioni.
PERCHE' HAI BISOGNO DI UN ATTACCO?
I fisiologi americani affermano che la fase post-allenamento è una delle più importanti in qualsiasi programma sportivo. Un rapido passaggio da uno stato attivo a uno passivo ha un effetto negativo sull’efficacia delle lezioni e sulla salute in generale.
Scopriamo cosa succede quando terminiamo bruscamente un allenamento.
Aumento dello stress sul cuore
Durante l’esercizio attivo, i muscoli si contraggono dinamicamente e aiutano il cuore a pompare il sangue. Quando questa attività si interrompe bruscamente, tutto il lavoro della circolazione sanguigna ricade sul cuore. Deve combattere sempre più duramente che in allenamento. Se sei in cattive condizioni o soffri di insufficienza cardiaca cronica, corri il rischio di esacerbare i tuoi problemi.
La circolazione è disturbata
Quando il cuore non riesce a far fronte al ripristino della circolazione sanguigna dopo la fine improvvisa di un allenamento, il sangue ristagna nei muscoli. I nutrienti e l’ossigeno cessano di fluire nel cervello e negli organi interni. Questo porta a vertigini, nausea e svenimento.
I muscoli non ricevono abbastanza nutrienti e non crescono. Inoltre, in essi si accumula acido lattico, la causa del dolore post-allenamento.
La pressione sanguigna e la temperatura scendono bruscamente
Durante gli allenamenti intensi, la temperatura corporea può raggiungere i 38 gradi, motivo per cui è così importante dopo un allenamento “raffreddare” adeguatamente il corpo prima di uscire o fare la doccia. L’acqua troppo fredda o calda può influenzare la pressione (che aumenta anche durante l’allenamento) e causare svenimento.
ESERCIZI DI RAFFREDDAMENTO
Allungamento
Dopo l’allenamento della forza, i muscoli sono in uno stato di tensione. Questo interferisce con il loro recupero e danneggia le articolazioni. I muscoli inizieranno a crescere solo quando saranno completamente rilassati. Naturalmente, puoi aspettare che tornino alla normalità da soli, ma ci vorranno diverse ore. Lo stretching ti permette di rilassare i muscoli in soli 5 minuti! Inoltre, aumenta la flessibilità dei muscoli e delle articolazioni, che ti proteggerà ulteriormente da distorsioni e altre lesioni. Devi allungare solo quei muscoli che sono stati sottoposti a stress durante l’allenamento.
Esegui i movimenti con delicatezza e facilità, senza dolore. Il tuo obiettivo è riposare, non diventare una ginnasta.
Il defaticamento ideale dopo un allenamento di forza è di 5 minuti di cardio e 5 minuti di stretching.
allenamento cardio
Dopo un intenso esercizio aerobico, il cardio darà al cervello un segnale che il carico è terminato e puoi rilassarti. Il polso e la respirazione si riprenderanno, la temperatura si abbasserà e potrai tornare in sicurezza alle tue attività quotidiane.
Quali esercizi cardio vanno bene per rinfrescarsi?
- nuoto,
- correre trasformandosi in camminare
- Ciclismo,
- lezione di ellisse,
- esercizi con la corda (con una diminuzione di intensità).
Attenzione: un intoppo è il ritorno del corpo a uno stato calmo e un segnale che il riposo è iniziato. Esegui esercizi a un ritmo lento e facile per calmare il corpo e non stancarlo completamente.
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