| SPORT AGAINST FATIGUE |
Exercise practiced continuously wins the fatigue and improved well-being.
Quasi lecause are?
The modern man's fatigue is most often the result of that little exercise of excessive fatigue. This explains why the physiologists agree in recommending the strengthening of physical activity to achieve greater prosperity.
Regular exercise, practiced with continuity (that is jogging, swimming, cycling or just walking) brings about an improvement in the energy system and improvement of muscle general conditions of the organism. Two conditions consentono di lavorare in relax e di vincere la tensione quotidiana (grazie alla produzione di endorfine).
Insieme all'eccessiva sedentarietà, la stanchezza è sovente il frutto di uno stress. Le forme più subdole di astenia (dal greco stenos, che significa mancanza di forza), derivano dai conflitti e dai problemi emotivi (soprattutto depressione e ansietà) presenti in ognuno di noi: dall'incapacità di adattamento verso situazioni ambientali che ci opprimono: lavoro insoddisfacente, preoccupazioni familiari, conflitti tra sentimento e dovere, matrimonio infelice.
SYMPTOMS - Held in force within us, these feelings often find a way out in the form of physical symptoms. And the difficulty is one of the most common manifestations. Discover the nature of the latent emotional conflicts is a step forward to heal the psychological fatigue, and often this measure is sufficient to decrease significantly. Sometimes it can be useful to the help of a psychologist, but you can also do much alone, for example by adopting a lifestyle more in keeping with the needs of the organism.
LA DIETA - Gli alimenti costituiscono il materiale indispensabile per il lavoro muscolare, però abbuffarsi di cibo, pensando così di vincere la stanchezza, è un errore. A determinare la sensazione di stanchezza, infatti, partecipano anche gli organi digestivi e non è una scelta logica sovraccaricarli di lavoro nei momenti sbagliati. Avrete notato che dopo un pasto abbondante in genere insorge uno stato di torpore provocato dall'eccessiva distensione gastrica. Questa è infatti una situation that decreases the flow of oxygen in the central nervous system. In addition, alcohol causes a slowing of reflexes and reduce attention (causing drowsiness).
So a first step to be taken to ease the suffering of fatigue is a rational division of meals throughout the day to avoid fasting from the evening until noon the next (a cup of coffee or cappuccino are not enough). The consequence of a lack of breakfast is almost always a sense of fatigue that comes in mid-morning, caused by a fall in rate of glucose in the blood. At lunchtime not to choose dishes rich in sauces or sandwiches, or even a high-fat foods (we're talking about omelets, sausage, or sweet cream).
Wherever possible, give preference to raw fats (olive oil) for cooking lean meats (cooked in a simple way) for both pasta and rice. Very important also is the presence in the menu of fresh fruits and raw vegetables, which ensure the supply of natural vitamins.
To reduce fatigue should also eliminate the smoke, which results in a lower use of vitamin C, and then an increase dell'affaticabilità muscle. The smoke also encourages the development of fasting hypoglycemia and increases the resistance of the entry of oxygen into the lungs. Finally, it is very important to try to maintain a healthy weight, to restore energy to the whole organism.
If the adipose tissue in humans is more than 12-14 per cent and in women is more than 18-20 percent of overall weight, is automatically reduced la percentuale di tessuto muscolare che rappresenta un fattore limitante ai movimenti.
Infine è importante conoscere i propri cicli energetici. Ci sono persone che si sentono più a loro agio nelle prime ore del mattino, altre invece che preferiscono le ore del pomeriggio. In generale, è bene far coincidere i lavori più impegnativi con le ore della giornata in cui è possibile dare il meglio di noi stessi.
IL RECUPERO - muscle fatigue affects many metabolic processes that cause a range of symptoms. This is also and especially to those who practice sports without regularity and is dedicated to an effort beyond their means. Initially you are thirsty (the physical performance decreases when you are lost about 2% of body weight, ie one and a half of sweat for a body weight of 75 kg) and increase in temperature (when it exceeds 39 ° we danger zone). Continuing the effort you have tachycardia, increased breathing rate, facial flushing, accumulation of lactic acid, and glycogen stores tend to run out with the subsequent onset of muscle fatigue. This situation is overcome by suspending the operation and hydrating the body with drinks at low concentration of salts and sugars (isotonic drinks). If the effort is excessive (for lack of training), as well as an accentuation of these symptoms, there is congestion of the face, marked tachycardia and respiratory distress, cyanosis of the lips, cramps. Obviously this stage of recovery from fatigue is longer and characterized by muscle aches, restlessness, insomnia, loss of appetite. They can cause damage by free radicals, so it would be helpful to use vitamins and antioxidants in the diet and greater control in training and recovery in the longer term, to allow regeneration energy systems.
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