Sport Without Harm to Health: Effective Ways to Restore the Body
In biohacking, sport is one of the most effective tools to improve health, maintain beauty and youth. For physical activity to bring the maximum positive effect, it is important to not only train regularly and adhere to the correct exercise technique. You also need to give your body time for rest and recovery of resources. This approach allows achieving better physical form, getting rid of muscle pain, preventing injury and relieving fatigue.
Read more about the processes that take place in the body when you do sports and about effective ways to restore muscles after training further in the article.
Impact of physical activity on the body
The positive effect of doing sports is connected with the fact that physical activity affects the functioning of various organs and body systems. Let’s see in detail what changes occur in the human body when you do exercises.
Production of hormones
Sport has an impact on the endocrine system. Depending on the type of exercises and the intensity of workouts, the body can produce the following hormones:
irisin, which participates in the splitting of subcutaneous fat and the adaptation of muscles to loads;
thyroxin, which helps to regulate metabolism;
estradiol, which facilitates fat splitting, influences mood and the intensity of metabolic processes;
testosterone, which improves the condition of joints, helps to strengthen bone tissues, accelerates metabolic and lipid processes;
cortisol, which stimulates the production of additional energy thanks to muscles;
adrenalin, which helps to release additional energy from fat cells, increases the intensity of glycogen breakdown in renal structures and muscle fibers;
endorphin, which is produced during physical activity to suppress pain sensations.
Fat burning and muscle building
The most obvious advantage of sport is that it helps to keep physically fit.
In particular, a person’s need for additional energy increases during exercises. The body gets the necessary resource thanks to the utilization of fat stores. As a result, extra kilograms go away.
As for muscle building, this process takes place due to the increase in muscle fiber thickness. Muscles grow in volume not when you do exercises but when you have rest. Therefore, to build muscles, you need to pay great attention to the recovery process.
Biochemical processes in the body under regular workouts
Systematic exercises allow the body to gradually adapt and get used to the physical load. People that train regularly increase their intramuscular stores of creatine phosphoric acid. It insures stable production of energy inside body cells.
In case of regular strength training, glycogen accumulates in the sarcoplasm, the nutrient fluid that surrounds muscle fibers. This polysaccharide provides a person with energy in daily and sports activities.
Besides, the activity of glycolysis ferments increases in sportsmen. Glycolysis is the breakdown of carbohydrates in cells. This process takes place in skeletal muscles and ensures active muscle contraction.
Strengthening of bones and ligaments
In sportsmen, bones rearrange in accordance with their load. Regular exercises make the bone tissue stronger.
Besides, sport has a positive impact on ligaments and tendons. Under the influence of physical load, they get thicker and more durable. For example, ligaments can become so strong that in the event of an injury a part of the bone with the attached undamaged ligament tears off.
In case of moderate-intensity exercises, the range of motion in the joints increases and the cartilaginous tissue thickens.
Improvement of respiratory and heart functions
During physical load, tissues and organs require more oxygen. As a result, breathing becomes deeper facilitating a more active enrichment of blood with oxygen. Moreover, systematic workouts contribute to the increase in the number of alveoli in lungs, in such a way advancing the respiratory apparatus and increasing its reserve.
Upon regular cardio workouts with the pulse rate of up to 150 beats per minute, the walls of the heart muscle get stretched and the heart volume increases. Consequently, the organ starts pumping more blood but at the same times contracts less often and, as a result, wears out less.
Why do workouts cause muscle pain?
A person can feel muscle pain during and after workouts. Both newbies and experienced sportsmen can experience such unpleasant feelings.
There are several types of muscle pain. In the first case, a burning sensation occurs in muscles during the workout, when the most difficult repetitions are completed. The appearance of unpleasant sensations is associated with the so-called muscle acidification, which occurs when lactic acid accumulates in the tissues. Although excessive levels of this substance can lead to painful symptoms, the body can also use lactic acid as an energy source.
The second reason for the pain after physical load is associated with the formation of micro injuries in muscle fibers. As a rule, they appear because of overly intense training or physical activity unusual for the body.
Pain associated with micro injuries of muscle tissue appears several hours after training or even the next day and lasts up to several days. In such a situation, regeneration of damaged tissues takes place in the body and muscles restore. As a result, muscle growth occurs.
The third reason why a sportsman may experience muscle pain is associated with trauma. Such symptoms as tissue swelling, redness, general feeling of being unwell, etc. may indicate a muscle or ligament injury. This is often an aching pain. It can increase due to light load or sudden movements.
The reasons for trauma may include the lack of warming up, incorrect exercise technique, lifting unbearable weights during strength training, etc.
If the pain is of traumatic nature, you should seek help from a doctor.
Biohacks intended to restore the body after workouts
More information about modern biohacking techniques intended to improve health and retain youth will be presented at Biohacking Conference Kyiv on November 11. Join and learn how to advance your body efficiently!
A proper rest after workouts is an important step towards a good-looking body and excellent well-being. Giving the body an opportunity to restore after physical load, you can get rid of painful sensations in muscles, renew strength, and accumulate energy for the next training.
We offer you a selection of effective biohacks for body recovery after workouts. By applying them in practice, you can advance your body while maintaining good mood.
Cold treatment: cryotherapy
Cryotherapy is a cold treatment method. Under the influence of low temperatures, swellings and pain sensations reduce, skin cells renew. Moreover, cold treatment stimulates metabolism, mobilizes the immune system, and facilitates the production of endorphins, collagen and elastin.
A good alternative to cryotherapy is a cold shower, which improves blood circulation and helps to recover faster after physical training.
Heat treatment: sauna
In sauna, high temperature intensifies blood circulation in the body. This helps to accelerate metabolic processes. As a result, cells regenerate faster and muscles actively recover.
Replenishment of magnesium stores
Magnesium is an element that ensures muscle relaxation. If there is a lack of magnesium, excess amount of calcium accumulates in muscles. As a result, muscles cannot relax.
Medicines can help to replenish the deficiency of magnesium in the body. It is also helpful to include magnesium-rich products in your diet. These are avocados, dark chocolate, herbs, legumes, bananas, nuts, seeds, etc.
Diet correction and water balance
After heavy physical load, the body needs proteins and carbohydrates to restore muscle tissue. Proteins are supplied by amino acids required to cure tears of muscle tissue. And carbohydrates are necessary to replenish glycogen stores of the body.
To speed up the recovery process, meals should be taken preferably within 30 minutes after the workout. It is during this time that the body absorbs carbohydrates and amino acids best of all.
In general, the person that regularly goes in for sports should follow a balanced diet. Together with food, he or she has to obtain a sufficient amount of proteins, fats, carbohydrates, and useful microelements.
To avoid dehydration during the recovery process, it is important to drink enough water – at least two liters per day.
Sensory deprivation and meditation
Sensory deprivation chamber is a tank filled with saline solution and isolated from sound, light, and smells. Staying in such a chamber helps to relieve muscle tension.
Medication can help you to lower heart rate and relax.
Taking specialized medications and dietary supplements
There are medications that help the body to recover after physical load. For example, plastic medications accelerate protein synthesis and restore cellular structures. Adaptogens help to adapt to physical load and fight fatigue. Energy diet allows quickly restoring muscles after long workouts. And non-steroidal anti-inflammatory drugs relieve pain syndrome in muscles.
Important to know that every medication used to restore after physical load has its own side effects. Therefore, make sure to consult with a specialist before taking one of them.
Rest between workouts and quality sleep
The most affordable and effective way to restore your muscles after workouts is to have some rest.
To avoid injuries and successfully advance your body, stick to the workout program tailored to your physical abilities. Try not to load the same group of muscles for several days in a row. Have rest between repetitions and after the workout.
Besides, do not forget about the importance of sleep for the normal functioning of all body systems. To relieve fatigue and speed up muscle recovery, try to get at least seven hours of sleep.