The basis of excessive recovery is adequate nutrition and adequate sleep. Nutritional supplements such as carbohydrate and protein are the material basis of excessive recovery. Adequate sleep can effectively restore energy. More importantly, most of the synthesis and regeneration of energy substances are basically carried out in sleep, so nutrition and sleep are two important links.
After strenuous exercise stops, energy consumption drops greatly. At this time, synthesis must exceed decomposition until the body recovers completely. This constant consumption and recovery of energy substances in the body, especially excessive recovery, is an important physiological basis for our human body to exercise and keep fit.
The degree and time of excessive recovery depend on the degree of consumption. In a certain range, the greater the muscle activity, the more intense the consumption process and the more obvious the excessive recovery. If the activity is too large and beyond the physiological range, the recovery process will be delayed. Sports practice has proved that athletes participating in training or competition in the stage of excessive recovery can improve the training effect and create excellent competition results.
The reason why the muscle strength of human body can be gradually improved after reasonable training is because the "excess recovery principle" is at work.
At present, all muscle strength training methods can be said to be derived and extended according to this theoretical cornerstone. It is no exaggeration to say that without excessive recovery, there will be no increase in muscle strength and the human body will not be able to train.
Excessive recovery is completed during the rest period of exercise. When exercising muscles, if it is high-intensity, you must have a three-day break, and you must have protein for every meal. The ratio of protein to carbohydrate is more important. You must sleep for more than 8 hours on the day of training, so as to promote protein's better absorption. If the training intensity is low, you can have a rest time of two days or one day, but the intake of protein can be relatively reduced. Sleep for 8 hours, too.
In the recovery period after training, we should remind everyone that there are actually two points to ensure adequate sleep and reasonable nutrition. In fact, the excessive recovery period is different for everyone, which requires us to make a good training and diet plan, seize the most appropriate time for training, rest and nutritional supplement, and make rapid progress. The recovery process can be simply divided into three stages.
1. The recovery stage in motion
During exercise, the energy consumption process (decomposition process) of human body is dominant, and the recovery process (synthesis process) is also going on. However, due to the long time and intensity of physical exercise, which consumes a lot of energy and materials, various organs and systems of the body exert their maximum functional ability to participate in recovery (re-synthesis), which can not meet the needs of consumption, resulting in consumption exceeding recovery, reduction of energy and materials in the body, and decline of physical activity functional ability.
2. Recovery stage after exercise
After the physical exercise stops, the consumption process of energy materials is weakened, and the recovery process is obviously dominant. At this time, the functional abilities of various energy substances and various organ systems gradually return to the original (pre-exercise) level.
3. Excess recovery stage
Exercise practice has proved that the energy substance and the functional ability of various organ systems after exercise can exceed the original level for a period of time, and then return to the original level after a period of time.
Energy substances (ATP, protein, sugar and inorganic salts, etc.) consumed by the human body in the recovery process after exercise. ) can not only restore to the original level before exercise, but also exceed the original level for a period of time, which is called excessive recovery. The physiological mechanism of excessive recovery is very complicated, which is mainly formed by the relationship between stimulus and response. In a certain physiological range, the greater the intensity of exercise (stimulation), the lack of energy and the corresponding reflective energy supplement, as well as the functional state of other organs of the body. Excessive recovery is an objective law, and how to correctly use and master this law in the process of sports, fitness, training and competition is one of the topics under constant discussion at present.