The problem of restoring a person’s working capacity is an area of concern for trainers, doctors, as well as for the person who is faced with stress and labor. Work, according to many, is a key principle of human existence. It is difficult to imagine everyday life in which there would be no labor. As research has shown, idleness often leads to depression and loss of meaning in life. However, not only work is important, but also methods of restoring strength after its implementation.
Work: what?
To understand what should be the methods of recovery, you need to navigate what work is, what it can be. A modern understanding of the term involves the division of all work into intellectual and physical. And to this day, disputes devoted to finding out what is more difficult are not silent, but others consider them unreasonable and inappropriate. If a person is engaged in intellectual work, he gets tired just as much as with physical work, and sometimes even more. At the same time, both formats of activity are important both for the person and for the society in which she lives.
The work is carried out by individual cells and microorganisms, tissues and internal organs, a macroorganism. Labor - these are the functions that are inherent in such a structure. A reasonable person is usually busy with a business that is useful for society. Progress in science and technology is such that the nature of the work is gradually changing. If earlier the most urgent was hard work performed by hands, today intellectual, mental is considered more substantial. However, both varieties are aimed at solving a certain problem. To succeed in the chosen field of activity, it is necessary to implement a sequence of processes that will lead to the goal.
Basically, working people today, as Ulmer defined it in his writings in 1997, are working on high-speed recognition of objects, obtaining data, and then working with them. Their task is to formulate plans, make decisions. Such work undoubtedly affects human health.
I can and should
An important term in an attempt to understand the peculiarities of restoring an organism’s working capacity is directly working capacity. This word is used to denote the person’s ability to perform maximum work for a limited time period, while maintaining stable high efficiency. Performance is:
Mental implies the ability to perform a certain amount of work, which requires nervous, mental activity. Physical implies the ability to quickly cope with physical tasks, activating their organs. Success in this largely depends on the state of the nervous system, due to which limbs work in concert.
Scientists, trying to find out what can be effective types of recovery, were first forced to formulate on what this quality depends. Health came to the fore. Much is determined by experience, training, the state of the psyche. In many respects, success depends on a person’s inclinations, which the people began to call talent, as well as on the level of interest in achieving a result. Efficiency is to some extent determined by the emotional fullness of the process, the state of the environment in which the person works. Features of the organization of the work process play their role. In many ways, the ability to cope with the given problems for a long time and successfully is determined by the optimal design of the working area. This gives a person a normal position of the body, its parts, which means it minimizes discomfort and negative effects on health.
Labor and organs
In order to choose the means of recovery and increase efficiency, you need to know what activity affects certain systems and organs - they will need recovery. For example, if there is a load on the psyche, the emotional aspect, it activates the autonomic nervous system, breathing and pulse become more frequent, sweat is released more actively. Physical work loads primarily the musculoskeletal system, the muscles that support the human skeleton. The contractility of muscle tissue allows you to adjust the position of the body, overcoming resistance. At the moment of holding the object, the muscles perform inferior work. With the functioning and lengthening of muscle tissue, a person cannot lift something heavy or keep an item or object with a heavy weight on it. Normally, the strength of muscle contraction balances the mass of an object, a body. When moving in space due to muscle contraction, organs work dynamically.
Static work is an effort aimed at holding, but not accompanied by movements of parts of the body or the macroorganism as a whole. Isometric muscle contraction is observed without overcoming the distance, but with the implementation of the work.
For organs to work, a person needs energy. In total, you need as much as would ensure the metabolic reactions inherent in the body and work. The first involves the energy necessary to maintain the vitality of a calm body. On average, a man needs 1 kcal / h for every kilogram of weight, while women need less by one tenth.
Load and work
Physical activity is accompanied by a reaction of various body systems. Excessive load leads to a drop in performance due to fatigue. With moderate activity, aerobic metabolic reactions occur mainly in muscle tissues, but with a heavy load, anaerobic reactions are possible, in which lactic acid is generated, which reduces human performance due to muscle fatigue. The limits of people's fatigue are individual, the difference from person to person is quite serious. Having reached the limit, a person can no longer work productively. The limit is usually divided into two levels. Work performed eight hours without fatigue is easy, below the limit. Higher - maximum performance, but such work can only be done for a limited time. The longer the work, the lower the performance. One of the means of restoring sports performance, physical or intellectual, is considered training.
Active recreation is very important for a person. So it is customary to call a period of rest, during which a person does some work that is not similar to the usual one. Active rest is considered one of the most reliable ways to restore working capacity, because it works much more efficiently, allows you to recover faster than when the person is resting passively, the body is calm.
On practice
If a person is forced to work when faced with strong intellectual stress, he should regularly break out for physical activity. The restoration of working capacity by means of physical culture comes to the rescue. At the same time, we are not talking about professional sports. Warm up, gymnastics, conventional exercises - this is a reliable option to improve performance, allowing you to normalize your body more efficiently than a passive lack of any action. If fatigue is due to intense physical activity, the best option for outdoor activities will be intellectual.
According to experts, if a person works in an area where you need to think a lot, he should use the stairs more often, walk more. You can make a habit of regular squats, jumps, exercises with small dumbbells. If a person works in an area where physical effort is necessary, physical means of restoring working capacity are not so effective (except for walking or light running in the fresh air). Instead, more attention is paid to mental activity. You can participate in special games, other events that are well distracting from everyday physical labor.
Second after second
It so happened that for many modern people, the problems of increasing and restoring working capacity seem almost unsolvable, because there simply is not enough time to switch from one type of activity to another. The pace of life, especially in a large city, is very high, and rest for others turns into an unattainable dream. And this does not apply to trips to distant lands for a lot of money - many can not find the time and energy to make simple walks, travel to the country, sleep enough. In order for the rest to be productive and effectively help restore the spent energy, regain the previous ability to work efficiently, you need to organize it correctly.
In order for the restoration of sports performance or intellectual proceeded normally, it is necessary not to impede such a process. If the loads were physical, you need to give yourself a little time for a small and pleasant workout, set aside an hour for a bike ride or swim, then have a tasty meal and have a good night's sleep. However, the same will be an increase in working capacity, the loss of which is due to mental work. The described processes will help return the body to normal. Without normal sleep and nutrition, it is impossible to restore energy reserves, tissues will not receive useful trace elements, which means that the next day a person will not feel alert and ready to work one hundred percent.
Nutrition and Recovery Features
According to experts in the field of restoration of muscle performance, if a person is faced with increased physical activity, he needs to include more foods in his diet that can quickly replenish the useful compounds spent. The more active the work of muscle tissue, the faster the biologically significant substances that can be provided to the body with food are consumed. Traditionally, proteins, amino acids attract special attention. It should include in the diet products that are in high concentration containing fatty acids, vitamin compounds and other significant substances. This will simplify the recovery of the body after exercise, which means it will prevent loss of performance.
In order for muscle recovery to proceed quickly, a sufficiently fast metabolism is needed, which would allow a person to effectively absorb all the compounds received with food. In the human body there are hormonal substances, it is they that correct metabolic processes. These qualities are most pronounced in sex hormones, insulin and the hormone responsible for growth.
Synthetics and natural: features
There are two options for restoring an athlete’s performance - you can normalize the hormonal background with safe means, or you can resort to synthetic products. The first is considered a reliable way. The second is condemned by many. In addition, synthetic hormones have not yet been tested to the right extent for effectiveness and safety. Some believe that taking them is fraught with risks - even cancerous tumors. Others are convinced that synthetic hormone production does not affect the body. There are people who believe that such hormones to some extent provoke addiction, because they disrupt metabolism in a natural way, which means that in the future a person will not be able to live normally without the receipt of steroid products.
More reliable and safer is the way to restore the athlete’s performance with a diet review so that a person receives the necessary amount of hormonal substances due to nutrition and reactions initiated in the body under the influence of natural products. This approach guarantees a good result, although not always sufficient for those who strive for the best performance in their chosen sport. Today, a wide variety of natural products is known to help people normalize their performance. Amino acids, vitamins are found in plant foods - Rhodiola, Spirulina. They enriched products obtained from animals - propolis, deer antlers.
Water and man
If necessary, against the background of fatigue, restoration of working capacity, it is necessary to remember how much water affects the human condition. Any physical activity causes sweat. If the climate and weather parameters are normal, sweating becomes an indicator of the intensity of the current session. In this process, a person loses the fluids and salts that are contained in it. Sweat fluid is released from the blood serum, so it is clear that copious separation leads to a decrease in the volume of blood circulating in the body. It becomes thicker, the balance of salts is disturbed. Water is an environment in which biochemical reactions are possible. So that they flow normally, a lack of fluid is unacceptable.
Scientists, exploring the features of the effect of the amount of water on fatigue, recovery, determined that water is very important for the timely supply of oxygen, vital compounds to cells and tissues. She is also responsible for the diversion of reaction products, renewal, and restoration of internal structures. If a person does not monitor the volume of drinking and receives little water, he quickly feels all signs of fatigue. Normalization of the ability to work is slow. To eliminate moisture deficiency, you need to make up for fluid loss during physical activity and after exercise. You need to drink before thirst appears, which is a sign of dehydration.
Energy potential
Food as a means of restoring health is important because of the calories it contains. The most useful energy received by a person when eating porridge, plant products, milk and products made from it, root crops of different varieties. Immediately after training and shortly before hard physical work, it is recommended to eat some food that contains white flour, sugar. They increase the glycemic index, are quickly processed by the body, and are actively absorbed into the circulatory system.
As soon as the hard work comes to an end, food containing glycogen becomes a good means of restoring health. Its lack is a key cause of muscle fatigue. Glycogen is generated during the processing of glucose, that is, a person must eat something enriched with this substance. It is advisable to choose the available forms - di-, monosaccharides, fast carbohydrates. Sources of such food will be sugar and white flour, food with their inclusion. It is advisable to eat such food in the first half hour after class. If the load was strong from the mental, emotional side, it is also recommended to eat some quick carbohydrates in the first half hour of recovery.
Time and effects
To restore the working capacity was more or less effective, you can eat foods that increase the glycemic index in the first six hours after a heavy load. The consumption of such food is accompanied by the release of glucose into the circulatory system, which provokes the generation of insulin, a strong natural anabolic substance, under the influence of which the body recovers much faster.
According to experts, there is nothing complicated in absorbing sweet products in the first half hour after completion of work or training. This is a very simple measure to increase the rate of stabilization of the energy potential. As a result, physical performance will quickly recover and become larger than before. It is important to refrain from turning the consumption of such food into a habit.
Mentioned products are quite affordable and common. But a person who wants to achieve the maximum restoration of efficiency with a minimum of harm to the body should look at other goods in grocery supermarkets. It’s better to eat some apricots right after your workout. The growth of the glycemic index is possible under the influence of rice or honey. A person recovering from work will benefit from carrots, potatoes, and zucchini. It is a biologically valuable food that contains sucrose and other important ingredients.
Proteins and loads
It is impossible to restore performance without sufficient attention to protein balance. Proper nutrition allows you to stabilize the glycogen reserves in the body, and this is the foundation for protein recovery. The end of the load is the moment when proteins begin to recover. Protein synthesis will require energy. , . , , , . , .
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Recovery processes are of two types: increasing efficiency and reducing it. It is possible to increase fitness if energy reserves are normally restored. In the absence of replenishment of such reserves, overwork develops.
Sport and recovery
It is worth recognizing that the first to pay attention to the problem of recovery were trainers working with athletes. It is noted that the level of workload for a person who has devoted himself to sports is quite large, so maintaining the ability to work, increasing such opportunities turns into an important aspect of training, the integrated work of a specialist and his pupil. Adaptive positive qualities of the body, which are activated during training, lead to greater mastery and allow achieving unique results. People who are responsible for recovery are more willing to compete.
It has long been proved that the lack of control over the growth in volume, the saturation of sports practice does not allow to achieve a better result. A person becomes over-trained, overstrained. Of course, today there are methods and approaches aimed at increasing the resistance of the human body to fatigue, but experts in this field believe that it is necessary to look for new, more effective ways that would improve the speed and quality of recovery processes, especially for people who are forced to apply very large efforts (e.g. for athletes).