Il raffreddamento è una parte importante dell'allenamento

Il raffreddamento è una parte importante dell’allenamento

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.

Il raffreddamento è una parte importante dell'allenamento fitufo

29 commenti su “Il raffreddamento è una parte importante dell’allenamento

  1. Good day! I simply wish to give you a big thumbs up for your great information you’ve got here on this post.

    I will be returning to your web site for more soon.

  2. Hi i am kavin, its my first time to commenting anywhere, when i
    read this paragraph i thought i could also create comment due to this
    sensible piece of writing.

  3. I think the admin of this website is really working hard
    for his site, since here every information is quality based stuff.

  4. What’s Taking place i’m new to this, I stumbled upon this
    I’ve found It absolutely helpful and it has helped me out loads.
    I hope to contribute & aid other users like its helped me.
    Good job.

  5. I think the admin of this web site is in fact working hard in favor of his
    web page, as here every material is quality based data.

  6. เกมที่ทำเงินได้มากเป็นของค่าย เว็บไซต์โดยตรงของ
    betflix ปัจจุบันมีโปรโมชั่นสำหรับสมาชิกใหม่ของ BETFLIX โดยที่สมาชิกใหม่จะได้รับเครดิตฟรี

  7. เว็บตรงUsun PGBETFLIX เว็บตรง สล็อตออนไลน์ ไม่ผ่านเว็บใหม่ ปี 2022 ถ้าหากคุณกำลังมองหาเว็บไซต์สล็อตตรงที่จะเล่นและไม่รู้ดีว่าจะเล่นเว็บไซต์ไหน

  8. hi!,I really like your writing very so much! proportion we keep in touch extra
    approximately your article on AOL? I require an expert in this
    area to resolve my problem. May be that is you!
    Taking a look ahead to see you.

  9. Have you ever considered writing an ebook or guest authoring
    on other sites? I have a blog centered on the same
    ideas you discuss and would love to have you share some stories/information. I know my
    readers would value your work. If you are even remotely interested, feel free to shoot me an email.

  10. What’s up friends, pleasant piece of writing and pleasant arguments commented
    at this place, I am genuinely enjoying by these.

  11. Hey there! Someone in my Myspace group shared this
    site with us so I came to take a look. I’m definitely
    loving the information. I’m bookmarking and will be tweeting this to my followers!
    Fantastic blog and outstanding design and style. 30รับ100

  12. Good day! Do you know if they make any plugins to protect against hackers?

    I’m kinda paranoid about losing everything I’ve worked hard on. Any tips?

  13. You are so interesting! I don’t suppose I have read through a
    single thing like this before. So wonderful to find somebody
    with original thoughts on this subject matter. Seriously..

    many thanks for starting this up. This web site is one thing that is needed on the internet, someone
    with some originality!

  14. I think this is among the most important information for me.
    And i’m glad reading your article. But wanna remark on few general things, The web site style is ideal, the articles is really excellent : D.

    Good job, cheers

  15. Hey there! I know this is kinda off topic however I’d figured I’d ask.

    Would you be interested in exchanging links or maybe guest authoring a blog article or vice-versa?
    My website goes over a lot of the same topics as yours and
    I believe we could greatly benefit from each other.
    If you are interested feel free to send me
    an email. I look forward to hearing from you! Wonderful blog by the way!

  16. You should be a part of a contest for one of the highest quality blogs
    on the internet. I am going to highly recommend this blog!

  17. What’s up to every one, the contents present at this web site are really awesome for people
    knowledge, well, keep up the good work fellows.

  18. I think that is one of the so much important information for
    me. And i am satisfied studying your article. However should observation on few common issues, The site taste is perfect, the articles is truly
    great : D. Just right job, cheers

  19. Today, I went to the beachfront with my children. I found a sea shell and
    gave it to my 4 year old daughter and said “You can hear the ocean if you put this to your ear.” She put the shell to her ear
    and screamed. There was a hermit crab inside and it pinched
    her ear. She never wants to go back! LoL I know this is entirely off topic but I had to
    tell someone!

  20. Hi there, There’s no doubt that your website could possibly be having internet browser compatibility issues.
    When I take a look at your site in Safari, it looks fine however,
    when opening in IE, it has some overlapping issues.
    I merely wanted to provide you with a quick heads up!

    Aside from that, wonderful blog!

  21. Woah! I’m really digging the template/theme of this website.
    It’s simple, yet effective. A lot of times it’s difficult to
    get that “perfect balance” between superb usability and visual appeal.

    I must say that you’ve done a excellent job with this. Additionally, the blog loads super quick for me
    on Firefox. Exceptional Blog!

  22. Incredible! This blog looks just like my old one!
    It’s on a totally different subject but it has pretty much the same layout
    and design. Wonderful choice of colors!

  23. Magnificent items from you, man. I’ve be mindful your stuff previous
    to and you are just too excellent. I really like what you have
    obtained here, certainly like what you are saying and the way
    through which you assert it. You make it enjoyable and you continue
    to take care of to keep it sensible. I can not wait to learn much more from you.
    This is really a wonderful website.

    My homepage – 12bet

  24. It’s really a nice and useful piece of info. I’m glad that you just shared this useful information with us.
    Please keep us informed like this. Thanks for sharing.

  25. Heⅼlo thеre I am so delighted I found your website, I really found you bү error, whіle I was researching
    oon Google for something else, Nonetheless I am
    here noѡ and would just like to say ccheers for a marvelօus
    post and a all roսnd thrilling blog (I also love the theme/design), I don’t have time to read through it all at the mߋment but I haѵƄe bo᧐kmarked
    it and also added іn your RSS feeds, so ᴡhen I
    have time I wiⅼl be bck to reaԁ a lot more,
    Pleaѕe do keep up the famtastic job.

    Αlso visit myy web ρage: cctv drain survey wolverhampton

Lascia un commento

Il tuo indirizzo email non sarà pubblicato.