A new installment of the Blog of the companions of Adidas Paddle. On this occasion, Alex Jordan, prestigious physical trainer, will offer us a series of guidelines and recommendations to return to the 100% after the dispute of a match or padel training.
Padel World Press .- Already immersed in the middle of summer, I take advantage of my new article to tell you about the recovery after a training or game. If throughout the year it is essential to emphasize this phase, in the summer period, with the heat and often with the humidity of the beach areas where people usually spend their vacations, the importance of these tips increases. how you see, they are very easy to follow.
- Hydrate: A lot of fluids are lost during exercise and should be replaced during exercise, although doing so afterwards is a very easy way to recover. Water plays a vital role in the metabolic and nutrient transfer process, so staying well hydrated will enhance all of these functions.
If the Workout or parties are long-lasting or of special intensity (also now with excess heat), it would be advisable not only to drink water but also some isotonic drink to recover the salts that the body loses through sweating.
I understand that many people play for the beers afterwards, but I recommend rehydrating with water and isotonics after the game before starting with the beers ... Alcohol dehydrates the body and, after exercise, it can only 'complicate' that recovery phase afterwards from have picked up the shovel.
- Stretching: After an intense exercise it is important to return to calm. Stretches are a fundamental part of this phase because they not only help lower the pulsations after intense exercise such as paddle They also accelerate the recovery of the muscles for the next effort we are going to make, without forgetting that they reduce the risk of cramps and injuries.
- Eat balanced: After depleting your energy stores with exercise, you need to stock up on 'fuel' if you hope to adequately recover your body. This factor becomes important if you are doing a daily workout. It is advisable to eat within the next 60 minutes after the end of the exercise, and make sure that we incorporate proteins and carbohydrates in our diet.
A good source of nutrients and easy to find anywhere or transport with us is fruit, a highly recommended food for before and after exercise.
- Break: It is another fundamental point to recover the organism and assimilate in the correct way the training. Here I will try to help you with the two most common questions, which are:
to) How much?Although each person is different, it is advisable to set a lower limit, which is usually 7 hours. Much better if there are eight. Almost all sleep studies assure that an 8 hour rest ensures full recovery of the body. Elite athletes even need more, 8 to 10 hours, but remember that their workouts are very intense.
b)When?As it is evident, the best moment for rest is the night, but we respect a prudential time between training and rest. An intense workout can stress us so much that, if we try to rest immediately, we probably can not.
I hope I have helped you a little in your way of recovering after the games. I'm sure you will enjoy the matches and trainings and, above all, that you will have much less inconvenience and later problems.
Greetings and good summer to everyone!
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