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How to recover from a tough week in two days? Doctor's recommendations
Everyday life almost always ends with stress, fatigue and lack of energy that needs to be replenished on the weekend. Most hard workers have only two days to fully recover. Even for such a short time, you can manage to benefit the body in order to start a new week with a supply of strength and energy. We spoke with the sports physician Ibraim Chibichev and learned why it is so important to allow yourself to rest and how best to spend it.
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You cannot do without rest
Many people think that that a hopeless workload is an indicator of high productivity. In fact, this is a guarantee that soon you will not be able to cope with a large influx of tasks, either morally or physically. Yes, at first you will still radiate enthusiasm, but then you will feel that without a chance for a respite, your condition worsens. The reason for this is internal and far from joyful changes in the body.
Ibraim: Rest is a complex of passive and active measures to restore the body after exertion. It includes sleep - the most important part, nutrition, exercise and physiotherapy: massage, thermal contrast procedures, walks, meditation and so on. If the resting phase is disturbed, then physiological processes fail. For example, early aging of the body, the growth of tumor cells, disruption of all body systems, a drop in immunity and psychoemotional diseases.
That is why recovery is so important. And the first thing you can do for your own good is promise that you won't think about work on the weekend. After all, psychological rest is necessary in the same way as physical rest.
What happens to the body if you sleep less than 5 hours a day
Let's figure it out with the sleep doctor.
Is it real to sleep off the whole week?
Unfortunately, you won't be able to catch up. On weekends, it is recommended to sleep as much as you need, not as much as your heart desires. In addition, regular excess sleep is fraught with headaches, lethargy and even the risk of serious diseases: depression, diabetes, coronary heart disease and obesity. Therefore, during rest, it is worth observing the regime and putting aside the gadgets that bring him down.
Ibrahim: Sleep should last at least six hours, preferably eight. On weekends, there is no point in getting enough sleep trying to compensate for the lack of sleep. Instead, you can sleep for 1-2 hours during the daytime, then the body recovers better. The best option is to create a mode of life. It is necessary to accustom the body to discipline: put aside gadgets an hour before bedtime, arrange the last meal in three hours, take a shower.No need to sleep 12 hours and wake up with your phone in your hands.
Which weekend rituals will help you recover faster?
Alas, lying on the bed all day is not on the list. On the contrary, in order to have a better rest, you need to make the day moderately active. This does not mean that you absolutely need to turn on productivity to the maximum and redo all the chores. It is advisable to just relax profitably: read a book, tidy up one place in the house, watch a movie or TV series, go for a walk.
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In addition, not you should forget about a healthy lifestyle on an ongoing basis. Many workaholics can afford extra on weekends, as if in gratitude for the work done. But indulgence in the form of alcohol, fast food and other bad habits will lead to the fact that you will feel worse literally the next day. It is better to replace such joys with beneficial rituals.
Ibrahim: The best help for the body is discipline and a healthy lifestyle. It includes balanced and fractional meals, regular exercise of a fortifying nature, a contrast shower, walking in the forest or in the park, cycling, meditation, reading books, visiting a bath and massage procedures, normalizing sleep and taking multivitamin complexes on an ongoing basis. And, of course, a timely healthy vacation!
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Can sports contribute to a good rest?
We paid special attention to this issue in a conversation with our expert. Indeed, on the one hand, sports are good for health, which means they have a positive effect on the body. But on the other hand, any physical activity requires effort and ends in pleasant fatigue. So what do you do with your weekend workout?
Ibrahim: The concept of sports is very flexible nowadays, as beginner amateurs prepare immediately for marathons, which takes time, effort and discipline ... Everything should be in moderation. If playing sports for competitive purposes does not compromise the rules of recovery, then this is only welcome. If a person sleeps for 5 hours and runs regularly in order to improve performance, and not for himself and his health, then this, most likely, will lead to injuries and overload of the body. In a megalopolis it is difficult to observe the regime, but we must strive for it.
The most correct workout IGPP training begins. It strengthens the body in a balanced way, gives a boost of energy for the day and is the prevention of most diseases. She needs to be given special attention and performed regularly. In the mode of training for health, and not for competition, such trainings must be performed daily, seven days a week. It's just as important as brushing your teeth!