Diez maneras para recuperarse después del ejercicio

La recuperación después del ejercicio es esencial para el músculo, la reparación de tejidos y la generación de la fuerza. Esto es aún más importante después de una sesión de entrenamiento anaeróbico o con pesas. Un músculo necesita en cualquier caso de 24 a 48 horas para recuperarse y reparar tejidos.

Si se ejercita demasiado pronto un músculo solo se conduce a la descomposición del tejido en lugar de la regeneración. Para las rutinas de entrenamiento con pesas, no es aconsejable trabajar los mismos grupos de músculos dos días seguidos. 

Son muchos los métodos de recuperación, ya que depende de la capacidad del cuerpo de cada deportista.

Te dejaré algunos tips para recuperar el músculo después del ejercicio. Seguro ya conoces algunos, pero estos son los que aplico después de cada jornada o partido con la selección de fútbol de Venezuela.

1. Reemplazar los líquidos: se pierde una gran cantidad de líquidos durante el ejercicio e, idealmente, se debería restituir durante el mismo, pero hacerlo después es una manera fácil de recuperar.

El agua tiene una función vital en el proceso metabólico y de transferencias de nutrientes, por lo que mantenerse bien hidratado mejorará todas estas funciones. La recuperación de líquidos es todavía más importante en atletas de resistencia que pierden grandes cantidades de agua por la sudoración.

2. Comer correctamente: después de agotar sus reservas de energía con la práctica del ejercicio, es necesario abastecerse de “combustible” para poder recuperar de forma adecuada el cuerpo, reparar los tejidos musculares y recuperar las fuerzas para estar a punto para el próximo reto.

Este factor gana importancia si se hace un entrenamiento diario o se está realizando un entrenamiento de musculación. Sería conveniente comer dentro de los siguientes 60 minutos posteriores a la finalización del ejercicio, y asegurarse de incorporar proteínas y carbohidratos en la dieta.

3. Flexibilidad: después de una dura sesión de ejercicios, tenga en cuenta el estiramiento suave. Esta es una manera simple y rápida para ayudar a los músculos a recuperarse.

4. Descanso: el tiempo es una de las mejores maneras de recuperarse (o curarse) de casi cualquier enfermedad o lesión. Esto también funciona después de un entrenamiento duro. El cuerpo tiene una increíble capacidad para cuidar de sí mismo, si le damos tiempo. Descansar y esperar después de un duro entrenamiento permite que el proceso de reparación y recuperación suceda de forma natural. Aunque no es la única actividad que debe hacer para recuperarse, si es la más sencilla de hacer.


También te intersaría de Kevy Oropeza:


    5. Realizar una recuperación activa: el suave movimiento mejora la circulación que ayuda a promover el transporte de nutrientes y deshacerse de los residuos a través del cuerpo. En teoría, esto ayuda a que los músculos se reparen y recuperen más rápido.

    6. Hacerse un masaje: esta técnica mejora el bienestar y la circulación que fomenta la distribución de nutrientes después de un duro trabajo, mientras que le permite relajarse completamente.

    7. Tomar un baño de hielo:  algunos atletas aseguran que los baños en hielo, el masaje con hielo o los baños de contraste (alternando agua fría y caliente) ayudan a recuperarse más rápidamente, reduce el dolor muscular y previene lesiones.

    La teoría que oculta este método es que mediante la constricción y la dilatación de los vasos sanguíneos se ayuda a eliminar las toxinas de los tejidos. Otros estudios de alcance limitado sostienen que la terapia de contraste reduce el dolor muscular de aparición tardía.

    En qué consiste la terapia de agua contraste: al tiempo que se toma una ducha después del ejercicio, se alternan 2 minutos de agua caliente con 30 segundos de agua fría. Se debe repetir cuatro veces.

    8. Dormir: mientras se duerme, en el cuerpo suceden cosas asombrosas. El sueño óptimo es esencial para cualquier persona que hace ejercicio regularmente. Durante el sueño, su cuerpo produce la hormona de crecimiento (GH), que es en gran parte responsable del crecimiento y reparación de tejidos.

    9. Evitar el sobreentrenamiento: una manera simple de tener la recuperación más rápida es mediante el diseño de una rutina de entrenamiento inteligente. El exceso de ejercicio o la falta de días de descanso limitan los resultados de mejora y afectan la recuperación.

    10. La meditación: añadir la meditación a la rutina de entrenamiento puede ser muy beneficioso para cualquier atleta. Dedicar tiempo a la meditación ayuda a mantener un estado anímico tranquilo y reducir la ansiedad, por esta razón es aconsejable que se practique los días de recuperación. Escucha a tu cuerpo para una recuperación más rápida.

    La cosa más importante para la recuperación rápida es escuchar a su cuerpo. Si usted se siente cansado, adolorido o percibe una disminución en el rendimiento es posible que necesite más tiempo de recuperación.

    Si se presta atención, en la mayoría de los casos, el cuerpo le hará saber qué necesita, cuándo lo necesita. El problema para muchos de nosotros es que no escuchamos esas advertencias o nos auto convencemos de que no lo necesitamos. 

    Lo fundamental es escuchar al cuerpo, saber interpretar los síntomas de cansancio, dolor, sueño, falta de energía… Pensar de una manera lógica y darle al cuerpo lo que nos pide, consiguiendo así un cuerpo fuerte, saludable y con capacidad de seguir mejorando.

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