Usually one very important factor in the quest for a healthier body is forgotten: rest.
When looking for more health and a healthier body, exercise is at the top of the list of habits to include in the routine. Along with a balanced diet, the results will soon be felt. But there is one very important factor in this equation that is often overlooked: rest. “Rest allows physical recovery that leads to improved performance, as it gives the body time to repair itself and prepare for the new training load, thus reducing the potential risk of injury as well as organic repercussions in general. Fundamental to achieve a high level of performance by maintaining a recovery time in a training program is important for the body to adapt to the stress of the exercise and absorb the benefits of the practice.Both organized exercises, such as physical work lead to fluid loss, micro-injuries in the muscle tissue and the depletion of muscle energy stores. Recovery allows you to replenish muscle energy stores and repair tissue micro-injuries. Sleep is another important aspect of recovery, especially considering high performance. Sleep deprivation is detrimental to aerobic fitness and changes hormone levels, which can harm your health as a whole,” explains children’s cardiologist and exercise and sports physician Dr. Silvana Vertematti. During physical exercise, such as bodybuilding or running, we break down muscle fibers in order to develop stronger and more resistant ones. This process has two stages, one for growth in cell size and another for multiplication to replace those lost in practice. The moment of rest is precisely when this process is completed. “Rest is defined as the combination of sleep and non-exercise time, how you sleep and spend time without exercising. Recovery refers to techniques and actions to repair the body from the wear and tear caused by exercise. Within this definition we have actions such as nutrition, hydration, posture, stretching, myofascial release, real rest time lying down or active activity time standing up, within a multifaceted definition involving chemical and hormonal balance, muscle and nerve tissue recovery as well as improving mental state,” says Dr. Silvana.
Not being synonymous with a sedentary lifestyle, the rest time and the way it will be performed will depend on the frequency, type and intensity of the exercise performed. In activities with extreme use of force, for example, the rest between sets can be as long as 5 minutes, so that the body recovers. However, after an intense practice, an active rest can be recommended, i.e. in which they will be performed with less effort and for shorter periods (up to 30 minutes). This pause is important for the recovery of energy substrates for immediate use in practice. Therefore, it will depend on the purpose of the workout and the muscle groups involved, hence the need for specialized guidance and supervision, especially in groups such as children, adolescents and the elderly. Smaller muscle groups take less break time and larger groups take longer. Exercises that require greater neuromuscular control, such as squats, require higher metabolic expenditure and longer breaks. In this way the pause period can be 30 seconds in exercises with lower energy consumption, reaching 5 minutes in cases of bodybuilding with high intensity and muscular metabolic demands. Regarding gender, the main difference is the intensity: for example, women have 30% less muscle mass than men and generally practice lower intensity exercises. In terms of age, children and adolescents, as well as the elderly, need at least 48 hours of recovery », he explains. Another way to provide the body with the necessary rest is to alternate the limbs that have been worked on. , training can be recommended by alternating between legs and arms on weekdays, and as physical condition improves and the body is better prepared, the body will be able to recover more quickly. There is still scope for variation between types of aerobics and anaerobics. While it is believed that the more physical activity you engage in, the better it will be for your body, breaks should be included in your training.” Some international consensus provides us with information that rest and recovery are as important as training, concluding that an important part Without adequate recovery time, the body enters a spiral of stress, generating a lack of balance that can lead to injuries, decreased immunity, metabolic and psychological problems in extreme cases, leading to a situation known as Overtraining ” concludes the doctor. *Dr. Silvana Vertematti, Child Cardiologist and Exercise and Sports Doctor, Specialized in Child Cardiology and Sports Cardiology at Dante Pazzanese and Santa Casa de São Paulo, Specialist in Exercise and Sports Medicine and Pediatrics at the respective Brazilian Societies, Student master’s degree in Health Sciences Applied to Sport and Physical Activity at UNIFESP/ Escola Paulista de Medicina Clinical evaluation and follow-up in exercise and sport medicine for all ages with particular attention to: injury prevention, weight maintenance and style healthy living, safe sport practice Specialized and differentiated service for children and adolescents who practice physical and sporting activities with particular attention to: specific clinical and cardiological evaluation for this age group, evaluation and monitoring of growth and development. | 11 5083-8222 | svertma@gmail.com | Rua Doutor Diogo de Faria, 892 – Vila Clementino – São Paulo – SP.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
