{"id":114,"date":"2017-10-16T13:11:16","date_gmt":"2017-10-16T11:11:16","guid":{"rendered":"https:\/\/www.trisport.ro\/blog_wp\/?p=114"},"modified":"2018-11-07T00:03:38","modified_gmt":"2018-11-06T22:03:38","slug":"recuperarea-dupa-maraton","status":"publish","type":"post","link":"https:\/\/www.trisport.ro\/blog_wp\/recuperarea-dupa-maraton\/","title":{"rendered":"Recuperarea dupa maraton"},"content":{"rendered":"

De cele mai multe ori, cei care particip\u0103 la o curs\u0103 se simt at\u00e2t de bine la linia de finish \u00eenc\u00e2t uit\u0103 complet de recuperare.<\/p>\n

De\u0219i tu te sim\u021bi perfect la final, iar crampele sau febra muscular\u0103 lipsesc, cu desav\u00e2r\u0219ire, s-ar putea ca organismul t\u0103u s\u0103 se resimt\u0103 mai mult dec\u00e2t \u00ee\u021bi pare \u021bie.<\/p>\n

Urm\u0103torul articol \u00ee\u021bi d\u0103 c\u00e2teva idei pentru o recuperare mai rapid\u0103 \u0219i de succes dup\u0103 o curs\u0103 de alergare.<\/p>\n

Chiar dac\u0103 pe parcursul cursei te sim\u021bi puternic, nu te relaxa prea tare dup\u0103. Ajungi s\u0103 ui\u021bi complet de recuperare, iar a doua zi organismul t\u0103u \u00ee\u021bi face supriza cea mai mare: febra muscular\u0103, care, de cele mai multe ori, de abia te las\u0103 s\u0103 te ridici din pat.<\/p>\n

Chiar dac\u0103 acesta este un plan de recuperare, \u00eencearc\u0103 s\u0103 \u00ee\u021bi g\u0103se\u0219ti metoda potrivit\u0103 pentru organismul t\u0103u. Dac\u0103 este vorba de dureri musculare dup\u0103 o curs\u0103 sau este vorba de lipsa de energie din cauza efortului depus, hidratarea \u0219i realimentarea sunt cele dou\u0103 ingrediente cheie.<\/p>\n

Iat\u0103 c\u00e2teva sfaturi care te pot ajuta s\u0103 reduci timpul de recuperare:<\/p>\n

<\/h5>\n
Hidratarea<\/h5>\n

 <\/p>\n

Dup\u0103 orice curs\u0103 sau antrenament dur, ar trebui s\u0103 \u00eencepi hidratarea dup\u0103 10-15 minute. Chiar dac\u0103 temperatura a fost sc\u0103zut\u0103 \u00een timpul cursei, \u00eenc\u0103 transpiri o cantitate semnificativ\u0103, ceea ce \u00eenseamn\u0103 doar pierdere de lichide, minerale \u0219i s\u0103ruri.<\/p>\n

O solu\u021bie eficient\u0103 este doza de electroli\u021bi de la SIS, care func\u021bioneaz\u0103 foarte bine asigur\u00e2nd un raport optim \u00eentre energie \u0219i hidratare.<\/p>\n

Pentru informa\u021bii mai detaliate, acceseaz\u0103 trisport.ro\/hidratare\u00a0<\/a><\/p>\n

<\/h5>\n
Realimentarea<\/h5>\n

 <\/p>\n

Dup\u0103 ce te-ai hidratat suficient, po\u021bi \u00eencepe festinul. Proteinele sunt cele mai bune pentru recuperare. Dup\u0103 ce \u021bi-ai distrus fibrele musculare, organismul t\u0103u are nevoie de proteine pentru a le reface.<\/p>\n

 <\/p>\n

Stretching<\/h5>\n

 <\/p>\n

Asta ar trebui s\u0103 dureze \u00eentre 10-15 minute pentru cel mai benefic efect. Pentru a atenua orice nod de durere muscular\u0103, d\u0103-\u021bi timp s\u0103 te \u00eentinzi, s\u0103 te relaxezi \u0219i deconectezi de efortul pe care tocmai l-ai depus.<\/p>\n

 <\/p>\n

B\u0103ile de ghea\u021b\u0103<\/h5>\n

 <\/p>\n

Nu oricine poate agrea o baie rece, dar un du\u0219 rapid de 3-5 minute, cu ap\u0103 rece este ideal pentru picioarele tale. Folose\u0219te du\u0219ul \u0219i las\u0103 apa rece s\u0103 curg\u0103 peste zonele dureroase sau solicitate, te vei relaxa mai tare dec\u00eet crezi.<\/p>\n

 <\/p>\n

Mesele echilibrate la 1-2 ore dup\u0103 alergare<\/h5>\n

 <\/p>\n

Pentru a te alimenta complet, mu\u0219chii au nevoie de ceva mai substan\u021bial. Consum\u0103 o mas\u0103 de calitate, cu un echilibru bun \u00eentre carbohidra\u021bi, proteine \u0219i gr\u0103simi. Acest lucru va oferi organismului nutrien\u021bii finali de care are nevoie pentru a pune cap\u0103t procesului de recuperare.<\/p>\n

Nu m\u00e2nca, \u00eens\u0103, imediat dup\u0103 curs\u0103 pentru c\u0103 organismul t\u0103u nu este preg\u0103tit pentru efortul digestiei.<\/p>\n

 <\/p>\n

Odihna<\/h5>\n

 <\/p>\n

Aici, depinde doar de tine. Masajul sau somnul au, uneori, acela\u0219i efect, conteaz\u0103 doar ce \u00ee\u021bi este la \u00eendem\u00e2n\u0103.<\/p>\n

A\u0219a cum po\u021bi vedea, rutina este destul de extins\u0103. \u00centotdeauna este bine s\u0103 fii atent la ce urmeaz\u0103 dup\u0103 curs\u0103, pentru a-\u021bi asigura cheful de alergare la urm\u0103toarea curs\u0103. Nu vei avea mereu timp s\u0103 faci toate lucrurile de mai sus, dar articolul \u00ee\u021bi ofer\u0103 o privire de ansamblu asupra lucrurilor pe care po\u021bi face, \u00een cazurile rare \u00een care ai timp.<\/p>\n

F\u0103 ce po\u021bi, dar acum ai un plan!<\/p>\n","protected":false},"excerpt":{"rendered":"

De cele mai multe ori, cei care particip\u0103 la o curs\u0103 se simt at\u00e2t de bine la linia de finish \u00eenc\u00e2t uit\u0103 complet de recuperare. De\u0219i tu te sim\u021bi perfect la final, iar crampele sau febra muscular\u0103 lipsesc, cu desav\u00e2r\u0219ire, s-ar putea ca organismul t\u0103u s\u0103 se resimt\u0103 mai mult dec\u00e2t \u00ee\u021bi pare \u021bie. Urm\u0103torul […]<\/p>\n","protected":false},"author":2,"featured_media":116,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"tdm_status":"","tdm_grid_status":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[51],"tags":[],"class_list":["post-114","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tips-and-tricks"],"yoast_head":"\nRecuperarea dupa maraton - Trisport blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.trisport.ro\/blog_wp\/recuperarea-dupa-maraton\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Recuperarea dupa maraton - Trisport blog\" \/>\n<meta property=\"og:description\" content=\"De cele mai multe ori, cei care particip\u0103 la o curs\u0103 se simt at\u00e2t de bine la linia de finish \u00eenc\u00e2t uit\u0103 complet de recuperare. De\u0219i tu te sim\u021bi perfect la final, iar crampele sau febra muscular\u0103 lipsesc, cu desav\u00e2r\u0219ire, s-ar putea ca organismul t\u0103u s\u0103 se resimt\u0103 mai mult dec\u00e2t \u00ee\u021bi pare \u021bie. 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Trisport.ro este locul cu echipamente care te ajut\u0103 s\u0103 te antrenezi mai inteligent \u0219i mai eficient, iar eu scriu articole de informare \u0219i educa\u021bie sportiv\u0103. \u0218i \u00eemi place!\",\"url\":\"https:\\\/\\\/www.trisport.ro\\\/blog_wp\\\/author\\\/corina-dorohoi\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Recuperarea dupa maraton - Trisport blog","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.trisport.ro\/blog_wp\/recuperarea-dupa-maraton\/","og_locale":"en_US","og_type":"article","og_title":"Recuperarea dupa maraton - Trisport blog","og_description":"De cele mai multe ori, cei care particip\u0103 la o curs\u0103 se simt at\u00e2t de bine la linia de finish \u00eenc\u00e2t uit\u0103 complet de recuperare. De\u0219i tu te sim\u021bi perfect la final, iar crampele sau febra muscular\u0103 lipsesc, cu desav\u00e2r\u0219ire, s-ar putea ca organismul t\u0103u s\u0103 se resimt\u0103 mai mult dec\u00e2t \u00ee\u021bi pare \u021bie. 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