The sequence of training sessions are extremely important for athletes. However, progress will depend, among other things, on the essential recovery phases that follow them. Effective training is a delicate balance between exercise (varying the quality and quantity), healthy sports practice (stretching and recovery), diet (food and drink) and rest periods.
- Training session
Why is recovery important?
- Because physical activity causes general and muscular fatigue (increased blood lactates, loss of muscular glycogen, ionic and metabolic imbalance, change in muscle cells)
- Recovery contributes to effective training sequences and helps maintain the same level of intensity
- It helps improve performance
- Recovery reduces the possibility of injury and infection
- It helps keep you motivated.
There are 2 types of recovery:
- immediate recovery (the 2 hours following training)
- long-term recovery (after immediate recovery)
- it begins with a cool-down phase or gentle exercise to promote removal of fluids in the muscle.
- stretching of the muscles used during the session: adapt according to the sport practised.
- sufficient hydration (water rich in bicarbonates such as sparkling water or milk) in order to prevent acidosis and dehydration caused by physical activity.
- recharging carbohydrate reserves with high vitamin intake (first liquid such as fruit juice, then solid such as a banana) in order to build back up your glycogen reserves (the body's sugar store): the sooner after the training session, the more efficient the replenishment will be.
- there are drinks called recovery drinks that can satisfy both requirements.
- possible massage.
This is recovery in the long-term after physical exercise.
- sufficient hydration all throug hout the day.
- balanced diet, rich in fruit and vegetables, foods with a low glycemic index and rich in vitamins.
- massages, balneotherapy and hydrotherapy, sauna.
- rest: don't forget to have regular rest days (at least once a week)
- sleep: daytime naps and night sleep. The sleeping phases (mainly the phase of deep sleep which allows the muscles to relax, enhancing recovery) are essential to sporting performance, and fighting against injury and infections. Sleep is even more beneficial when it is between the recommended sleeping hours (around 1 p.m. and between 11 p.m. and 7 a.m.)
-relaxation: yoga, sauna.