{"id":3864,"date":"2021-01-04T11:33:15","date_gmt":"2021-01-04T10:33:15","guid":{"rendered":"https:\/\/mtsstruziktherapy.pl\/?p=3864"},"modified":"2023-06-23T10:25:44","modified_gmt":"2023-06-23T10:25:44","slug":"regeneracja-po-treningu-czyli-cwicz-efektywnie","status":"publish","type":"post","link":"https:\/\/mtsholistictherapy.pl\/en\/regeneracja-po-treningu-czyli-cwicz-efektywnie\/","title":{"rendered":"Post-workout regeneration, i.e. exercising efficiently!"},"content":{"rendered":"<p class=\"wp-block-paragraph\">An extremely important thing in physical activity is<strong> post-training regeneration<\/strong>. For many amateur athletes, this seems to be an unimportant recommendation. As a result, they exercise every day, often training the same body parts. Unfortunately, penetrating muscle pain or injuries of various kinds are ailments that are a common consequence of overtraining.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-na-co-oddzialuje-regeneracja-po-treningu\">What it affects<strong> post-training regeneration<\/strong>?&nbsp;<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Resting between workouts is just as important as a well-structured plan. First and foremost, it helps avoid a state of overtraining. The exerciser during this time is accompanied by constant fatigue and lack of energy, which translates into poorer sports performance. <strong>Post-training regeneration <\/strong>reduces the risk of injury, and helps to restore the strength and motivation needed to break records. Most importantly, it contributes to the body increasing its energy stores, which are used to break records. Plenty of energy and adequate motivation is responsible for <strong><a href=\"\/en\/gimnastyka-a-dlugowiecznosc-czy-to-prawda\/\">effective training<\/a>.&nbsp;<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-efektywny-trening-jakich-zalecen-przestrzegac\"><strong>Effective training<\/strong> - what recommendations should be followed?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Many people think that certain post-workout activities are good. They bring relief, effectively kill hunger or eliminate pain. Unfortunately, some behaviours have a short-term effect that does more harm than good in the long term.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-skuteczna-regeneracja-po-treningu-rozciaganie\">Effective <strong>post-training regeneration<\/strong> - stretching<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">These are exercises that many people skip or do not do at all. They are designed to calm and soothe the body. It is thanks to them that the next day is possible <strong>effective training<\/strong>because they reduce the risk of soreness. Lots of athletes don't like them, but they are extremely useful.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"626\" height=\"417\" src=\"https:\/\/mtsholistictherapy.pl\/wp-content\/uploads\/2021\/01\/doctor-physiotherapist-working-examining-treating-injured-back-athlete-male-patient-doing-rehabilitation-therapy-pain-clinic_229060-123.jpg\" alt=\"\" class=\"wp-image-3866\" srcset=\"https:\/\/mtsholistictherapy.pl\/wp-content\/uploads\/2021\/01\/doctor-physiotherapist-working-examining-treating-injured-back-athlete-male-patient-doing-rehabilitation-therapy-pain-clinic_229060-123.jpg 626w, https:\/\/mtsholistictherapy.pl\/wp-content\/uploads\/2021\/01\/doctor-physiotherapist-working-examining-treating-injured-back-athlete-male-patient-doing-rehabilitation-therapy-pain-clinic_229060-123-600x400.jpg 600w, https:\/\/mtsholistictherapy.pl\/wp-content\/uploads\/2021\/01\/doctor-physiotherapist-working-examining-treating-injured-back-athlete-male-patient-doing-rehabilitation-therapy-pain-clinic_229060-123-300x200.jpg 300w, https:\/\/mtsholistictherapy.pl\/wp-content\/uploads\/2021\/01\/doctor-physiotherapist-working-examining-treating-injured-back-athlete-male-patient-doing-rehabilitation-therapy-pain-clinic_229060-123-272x182.jpg 272w\" sizes=\"auto, (max-width: 626px) 100vw, 626px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-nie-trenuj-kilka-dni-pod-rzad-tej-samej-partii-ciala\">Do not train the same body part several days in a row<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Muscles need recovery, and this is only possible if they are given adequate rest. The key to effective training is a well-structured training plan that covers all parts of the body.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-po-treningu-nie-jedz-wysokokalorycznych-przekasek\">Don't eat high-calorie snacks after your workout<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Exercise doesn't exempt anyone from eating healthily, and by extension, bars, crisps or chocolate are a bad idea for a recovery meal. These are just empty calories that have no effect on muscle recovery. The post-exercise meal must be highly nutritious, rich in carbohydrates, proteins and fats.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-sauna-tylko-po-1-2-dniach-od-treningu\">Sauna only after 1-2 days of training<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Many people use the sauna immediately after a workout. This is the wrong thing to do, as the high temperature may relieve pain, but has a negative effect on the heated muscles. The sauna only has a beneficial effect on the body 24-48 hours after exercise. When the body is warmed up, the high temperature only flushes out electrolytes and stresses the cardiovascular system.&nbsp;<\/p>","protected":false},"excerpt":{"rendered":"<p>Niezwykle wa\u017cn\u0105 rzecz\u0105 w aktywno\u015bci fizycznej jest regeneracja po treningu. Wielu sportowcom-amatorom wydaje si\u0119, \u017ce jest to ma\u0142o wa\u017cnym zaleceniem. W rezultacie \u0107wicz\u0105 codziennie, cz\u0119sto trenuj\u0105c te same partie cia\u0142a. Niestety przenikliwy b\u00f3l mi\u0119\u015bni, czy r\u00f3\u017cnego rodzaju kontuzje to dolegliwo\u015bci, kt\u00f3re s\u0105 cz\u0119stym nast\u0119pstwem przetrenowania organizmu.&nbsp; Na co oddzia\u0142uje regeneracja po treningu?&nbsp; Odpoczynek mi\u0119dzy treningami [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3865,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"pgc_sgb_lightbox_settings":"","footnotes":""},"categories":[11],"tags":[22,23],"class_list":["post-3864","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nowosci","tag-efektywny-trening","tag-regeneracja-po-treningu"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.5 (Yoast SEO v28.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Regeneracja po treningu, czyli \u0107wicz efektywnie! - MTS Holistic Therapy<\/title>\n<meta name=\"description\" content=\"Jedn\u0105 z najbardziej zaniedbywanych cz\u0119\u015bci jest regeneracja po treningu. 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