The problem of restoring a person's working capacity is an area of concern for coaches, doctors, as well as directly for a person who is faced with stress and work. Work is considered by many to be a key principle of human existence. It is difficult to imagine everyday life in which there would be no labor. As scientific studies have shown, idleness often leads to depression and a loss of meaning in life. However, not only the work is important, but also the methods of restoring strength after its completion.
Work: what?
To understand what should be the methods of recovery, you need to be guided by what work is, what it can be. The modern understanding of the term involves the division of all work into intellectual and physical. To this day, disputes devoted to finding out what is more difficult do not stop, but others consider them unreasonable and inappropriate. If a person is engaged in intellectual work, he gets tired just as much as during 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 is those functions that are inherent in such a structure. A reasonable person is usually busy with something useful for society. The progress in science and technology is such that the nature of work is gradually changing. If earlier the hard work performed by hands was the most relevant, today intellectual, mental work is considered more significant. However, both varieties have as their goal the solution of some problem. To be successful in your chosen field of activity, you need to implement a sequence of processes that will lead to the goal.
In general, workers today, as Ulmer defined it in his writings in 1997, are working on high-speed object recognition, obtaining data and then working with them. Their task is to form plans, make decisions. Such work undoubtedly affects human he alth.
Can and should
An important term in an attempt to understand the features of restoring the body's working capacity becomes directly working capacity. This word is used to denote the ability of a person to perform a maximum of work in a limited time period, while maintaining a stable high efficiency. Working capacity happens:
- physical;
- intelligent.
Mental involves the ability to perform a certain amount of work, which requires nervous, mental activity. Physicalimplies the ability to quickly cope with physical tasks by activating one's organs. Success in this case largely depends on the state of the nervous system, thanks to which the limbs work in harmony.
Scientists, trying to find out what effective types of recovery can be, were forced to first formulate what this quality depends on. He alth came first. Much is determined by experience, training, state of mind. In many ways, success depends on the inclinations of a person, which the people began to call talent, as well as on the level of interest in achieving results. Efficiency is to some extent determined by the emotional content of the process, the state of the environment in which a person works. Features of the organization of the workflow play their role. In many ways, the ability to successfully cope with given problems for a long time is determined by the optimal design of the working area. This gives a person a normal position of the body, its parts, and therefore minimizes discomfort and negative impact on he alth.
Labor and Organs
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, an emotional aspect, this activates the autonomic nervous system, breathing and pulse quicken, sweat is released more actively. Physical work loads primarily the musculoskeletal system,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. During the functioning and lengthening of muscle tissue, a person cannot lift something heavy or hold a product, an object with a large weight, on weight. Normally, the force of muscle contraction balances the mass of the object, the body. When moving in space due to muscle contraction, the organs work dynamically.
Static work is an effort aimed at holding, but not accompanied by movements of body parts or the whole macroorganism. There is an isometric muscle contraction 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 provide the metabolic reactions inherent in the body, and work. The first involves the energy needed to maintain the vitality of a calm body. On average, a man needs 1 kcal/h for every kilogram of weight, women need one tenth less.
Load and work
Physical activity is accompanied by a reaction of different body systems. Excessive load leads to a drop in performance due to fatigue. With moderate activity, aerobic metabolic reactions occur predominantly 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 human fatigue are individual,the difference from person to person is quite significant. Having reached the limit, the person can no longer work productively. The limit is usually divided into two levels. Work performed for an eight-hour period without fatigue is easy, below the limit. Above is the maximum efficiency, but such work can be done only for a limited time. The longer the work, the lower the efficiency. One of the means of restoring sports performance, physical or intellectual, is training.
Active rest is very important for a person. So it is customary to call the period of rest, during which the person does some work that is not similar to the usual. Active rest is considered one of the most reliable ways to restore working capacity, since it works much more efficiently, allows you to recover faster than in the case when a person rests passively, the body is calm.
In practice
If a person is forced to work, faced with strong intellectual stress, he should regularly break away for physical activity. The restoration of working capacity by means of physical culture comes to the rescue. This is not about professional sports. Warm-up, gymnastics, generally accepted exercises are a reliable option for improving performance, allowing you to bring the body back to normal more effectively than passively doing nothing. If fatigue is due to intense physical activity, the best option for outdoor activities would beintelligent.
According to experts, if a person works in a field where you need to think a lot, he should use 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 needed, physical means of restoring working capacity are not so effective (except perhaps for walking or light running in the fresh air). Instead, they pay more attention to mental activity. You can participate in special games and other activities that are good distractions from everyday physical labor.
Second by second
It so happened that for many modern people the problems of increasing and restoring working capacity seem practically unsolvable, because there is simply 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 cannot find the time and energy to take simple walks, trips to the country, sleep enough. In order for the rest to be productive and effectively help to restore the spent forces, to regain the former ability to work effectively, you need to organize it correctly.
In order for the restoration of sports performance or intellectual to proceed normally, it is necessary not to interfere with such a process. If the loads were physical, you need to give yourself some time for a small and pleasant warm-up, set aside an hourfor a bike ride or a swim, then a delicious meal and a good night's sleep. However, the same will be the increase in working capacity, the loss of which is due to mental labor. The described processes will help to 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.
Features of nutrition and recovery
According to experts in the field of muscle recovery, if a person is faced with increased physical activity, he needs to include more products in his diet that allow him to quickly replenish the spent beneficial compounds. The more active the work of muscle tissues, the faster the consumption of biologically significant substances that can be provided to the body with food. Traditionally, proteins and amino acids have attracted special attention. You should include in the diet products that contain high concentrations of fatty acids, vitamin compounds and other significant substances. This will simplify the recovery of the body after the load, which means it will prevent loss of performance.
In order for the restoration of muscle performance to proceed quickly, a sufficiently fast metabolism is needed, which would allow a person to effectively absorb all the compounds received from the diet. In the human body there are hormonal substances, it is they who correct metabolic processes. These qualities are most pronounced insex hormones, insulin and growth hormone.
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 path. The second is condemned by many. In addition, synthetic hormones have not yet been tested to the required extent for effectiveness and safety. Some believe that their use is fraught with risks - up to cancerous growths. Others are convinced that synthetic hormonal products do not affect the body in any way. There are people who believe that such hormones are to some extent addictive, because they disrupt metabolism in a natural way, which means that in the future a person will not be able to live normally without steroid products.
The way to restore an athlete's performance with a revision of the diet looks more reliable and safe so that a person receives the necessary amount of hormonal substances through 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 are known to help a person normalize working capacity. Amino acids, vitamins are found in plant foods - rhodiola, spirulina. They are enriched with products obtained from animals - propolis, deer antlers.
Water and man
If necessary on the backgroundfatigue recovery, it is necessary to remember how much water affects the human condition. Any physical activity causes perspiration. If the climate and weather parameters are normal, sweating becomes an indicator of the intensity of the current activity. In this process, a person loses the fluids and s alts that it contains. Sweat fluid is secreted from the blood serum, so it is clear that a copious discharge leads to a decrease in the volume of blood circulating in the body. It becomes thicker, the balance of s alts is disturbed. Water is a medium in which biochemical reactions are possible. In order for them to proceed normally, a lack of fluid is unacceptable.
Scientists, studying the features of the influence of the amount of water on fatigue, restoration of working capacity, determined that water is very important for the timely supply of oxygen, vital compounds to cells and tissues. She is also responsible for the removal of reaction products, renewal, restoration of internal structures. If a person does not follow the volume of drinking and receives little water, he quickly feels all the signs of fatigue. The normalization of the ability to work is slow. To eliminate the lack of moisture, you need to replenish the loss of fluid during physical activity and after exercise. Drink before you get thirsty, which is a sign of dehydration.
Energy Potential
Food as a means of recovery is important because of the calories it contains. The most useful energy that a person receives whenthe use of porridge, vegetable 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 and sugar. They increase the glycemic index, are quickly processed by the body, and are actively absorbed into the circulatory system.
Once the hard work has come to an end, food containing glycogen becomes a good means of restoring performance. Its lack is a key reason that provokes 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 available forms - di-, monosaccharides, fast carbohydrates. The 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 fast carbohydrates in the first half hour of recovery.
Time and effects
To restore efficiency more or less effectively, 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 difficult in the absorption of sweet products in the first half hour after completion of work orworkout. This is a very simple measure that allows you to increase the speed of stabilization of the energy potential. As a result, physical performance will quickly recover and become greater than before. At the same time, it is important to refrain from turning the consumption of such food into a habit.
The products mentioned are quite affordable and common. But a person who wants to achieve maximum recovery of working capacity with a minimum of harm to the body should look at other goods in grocery supermarkets. It is better to eat some apricots immediately after training. An increase in the glycemic index is possible under the influence of rice or honey. Carrots, potatoes, zucchini are useful for a person recovering from work. It is a biologically valuable food containing sucrose and other important ingredients.
Proteins and loads
It is impossible to restore he alth without sufficient attention to protein balance. Proper nutrition allows you to stabilize glycogen stores 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. This is a kind of result provoked by the load and always follows it. Any person forced to work must remember that the completion of this process is accompanied by the activation of protein synthesis. Usually only professional athletes pay attention to this, but this is a mistake.
According to studies designed to determine the importance of proteins for recovery, about 15% of calories consumedto work, is generated during protein cleavage. At the same time, proteins present in muscle tissue are consumed. To make up for the losses, you should eat a meal enriched with proteins about an hour after exercise. These include fish, eggs, nuts. In order for recovery to be even more effective, it is necessary to eat at least once a day a serving of protein-fortified foods.
Important Digression
It must be understood that recovery is a biological reaction that aims to bring the body into a state of balance. If it is not enough, symptoms of fatigue are observed. The ability of a person to work decreases, the strength and speed of muscle contractions (if the work is physical) decreases. A person hardly coordinates movements, he loses all desires. The person is lethargic, does not want to eat, apathetic. Some suffer from muscle pain, stiff movements, and sleep disturbances. There is a possibility of mental disorders due to lack of recovery after physical or mental stress. The person becomes irritable or anxious, intolerant of others. He seeks conflict. Different organs, body systems begin to work out of sync.
Recovery processes are of two types: those that increase performance and those that decrease it. An increase in fitness is possible if energy reserves are normally restored. In the absence of replenishment of such reserves, overwork develops.
Sports andrecovery
It is worth recognizing that the first to pay special attention to the problem of recovery were coaches working with athletes. It is noted that the level of loads for a person who has devoted himself to sports is quite high, therefore, maintaining the ability to work, increasing such opportunities becomes an important aspect of training, the integrated work of a specialist and his pupil. The adaptive positive qualities of the body, activated during training, lead to greater mastery and allow achieving unique results. Responsible recovery people are more competitive.
It has long been proven that the lack of control over the growth of the volume, saturation of sports practice does not allow to achieve a better result. A person becomes overtrained, 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 increase the speed and quality of recovery processes, especially for people who are forced to apply very large effort (eg for athletes).
