Hademar Hofer
The beautiful season gives us again the possibility that we carry out in the open sports or in the garden, on a balcony or terrace work. In both cases there is often a physical effort, especially when we have all winter does not move our bodies and not required. You will have perhaps even experienced it: You are then exhausted after work or after the recreational sport. In the interest of health, it is important that we recover quickly and build new forces. But some important suggestions:
- Whether you have spent your time with cycling, running, Nordic walking or gardening, they should not after physical exertion immediately pass into a resting phase . It would be ideal if you are still 10 to 15 minutes to move slightly further. At best, go around a little. In this way, heartbeat and respiration slow down gradually. In this case, can the muscle and the cardiovascular system relax.
- Not just for the sport, even after physical work outdoors, it is important that you perform stretching exercises at the end. The muscles can then relax and stay a lot longer to move. This is important for people with rheumatoid arthritis. Since muscles and connective tissues are warm and elastic by the work that is simple stretching exercises, the blood flow improved.
- Have you made after prolonged recreational sports or hard work around the garden before the test cradle? The procedure is simple: ask yourself before and after photos on the scale. You will weigh less afterwards, because they have lost through sweating during exercise plenty of fluids. You must replace this loss of weight immediately with tap water or still water. This is important for circulation and metabolism. There is a rule of thumb: drink for every pound they lost after the physical exertion, ¼ liter of water, preferably with some fresh squeezed lemon juice. Also, the vitamin C promotes the rapid Recovery. Very useful, therefore, is the sports and work outdoors have to drink water constantly.
- you need so you will quickly regain your strength, carbohydrates. But this time it should not be particularly healthy, slow carbs, such as whole grain bread or whole grain pasta. No, the body needs to be known as "fast" carbohydrates: cakes, bread and pasta made from white flour. The body needs energy very quickly. And so now there is no danger that we will be like thick. Now, these carbohydrates are immediately converted into energy needed. This will further build muscle mass and fat mass is reduced.
- A few hours later, it makes sense again, to provide long-term with slow carbohydrates. Then again, whole grain products should be on the menu.
- After a strenuous physical labor or immediately after exercise also give a plate of oatmeal or soup quickly Dinkelgriesbrei force. If you're still not home, so you can take in this situation quite glucose to what else is not ideal because the pancreas is stressed unnecessarily.
- A study by the U.S. Mayo Clinic has shown that a glass of chocolate milk interacts with low fat content by fatigue after physical exertion better than a sports drink. Take with the chocolate milk carbohydrates and proteins in an almost ideal shape to be.
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Prof. Hademar Hofer
PS: Do you have some tips for us? We look forward to your valuable advice.
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