recovery during and after exercise

8
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8/7/2019 recovery during and after exercise

http://slidepdf.com/reader/full/recovery-during-and-after-exercise 1/8

^hadzh~v j~dc ghe kom cxqagh qd~hohqq kj}h~ hyh~afqh uf}i Gfei} Ckoxkg Cxqagh

^hgkyk}fdo

;

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^hadzh~v mx~foe kom kj}h~ Hyh~afqh 

Ckov phdpgh ed }d }ih evc kom md ~hexgk~ hyh~afqh' nx} ckov d}ih~q mdo%}nhakxqh }ihv qhh cxqagh qd~hohqq kom }ih %od pkfo od ekfo% qfmh dj }ifoeq kq}dd pkfojxg }d }ifol kndx} qd px} kov }idxei}q dj }klfoe xp k lhhp jf} ~hefch}d doh qfmh

Fj }ihv mdo‖} uko} }d ed }d }ih evc kom jhhg }ik} }ihv k~h nhfoe jd~ahm fo}dnhadcfoe evc bxolfhq' }ih~h k~h qfcpgh~ ukvq dj mdfoe hyh~afqh uf}idx} }ihpkfo qxai kq eh}}foe djj }ih adxai kom edfoe jd~ k ukgl 

Mdfoe }ifq fq hkqfh~ }iko edfoe }d }ih evc' hqphafkggv fj vdx k~h gdqfoe vdx~jf}ohqq ghzhg kom px}}foe do uhfei} j~dc gkal dj hyh~afqh

)}ih ukgl k~dxom }ih ngdal ako nh }ih h{xfzkgho} dj hzh~v mkv k} }ih evc jd~qdch phdpgh kq }ihv ckv ikzh nkm ihkg}i d~ d}ih~ mfqkmzko}keh }ik} ckv

p~hzho} }ihc mdfoe evc ud~l&

Uih}ih~ vdx k~h edfoe }d }ih evc }d lhhp jf} d~ qfcpgv edfoe jd~ k ukgl'}ih~h k~h qdch p~dnghcq ~hqxg}foe j~dc hyh~afqfoe

]dd cxai }fch do }ih }~hkmcfgg d~ ukglfoe k~dxom }ih ngdal ako ~hqxg} focxqagh qd~hohqq jk}fexhm gheq' kom jdggdufoe do j~dc }ik}' cxqagh q}fjjohqquifai cklhq f} mfjjfaxg} }d ukgl uf}idx} mfqadcjd~} xo}fg f} uhk~q djj 

]ih ehoh~kg adoqhoqxq fq }ik} }ifq ufgg e~kmxkggv uhk~ djj uiho }ih cxqaghqeh} xqhm }d cdzfoe kom nhfoe q}~hqqhm j~dc kgg }ih ka}fzf}v }ihv k~h nhfoe

ckmh }d md

nx} fj vdx~ gheq jhhg gflh }ifq kj}h~ f} kom vdx ako ik~mgv cdzh' vdxk~h od} edfoe }d jhhg gflh mdfoe f} kgg kekfo+

8/7/2019 recovery during and after exercise

http://slidepdf.com/reader/full/recovery-during-and-after-exercise 2/8

^hadzh~v j~dc ghe kom cxqagh qd~hohqq kj}h~ hyh~afqh uf}i Gfei} Ckoxkg Cxqagh

^hgkyk}fdo

>

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RRRMJLG[BRRRMJLG[BRRRMJLG[BRRRMJLG[BDIBZDIBZDIBZDIBZXIDGIF J P G[EI\LUP DMFUIXT

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F} fq k} }ifq q}keh }ik} ckov phdpgh akgg f} k mkv kom q}dphyh~afqfoe nhakxqh }ih pkfo )kom q}fjjohqq& eh}q }ih nh}}h~

dj }ihc 

]ihv ohhm ihgp nhjd~h ~hkaifoe }ifq pdfo} fo }ihf~ hyh~afqh pgko qd}ihv ako ado}foxh kom nhadch gflh }ifq

Hyh~afqh fq }ih ph~qdoq ~hqpdoqfnfgf}v

~hadzh~v fq }ih ndmv%q ~hqpdoqfnfgf}v

Mx~foe hyh~afqh d~ fcchmfk}hgv kj}h~ mvokcfa ka}fzf}v' }ih e~hk}hq} ohhm dj }ih cxqaghq fq }d eh} ~fm dj }ih nv#p~dmxa}q }ik} ikzh kaaxcxgk}hm fo }ih}fqqxhq

 Kq qddo kq }ih k}igh}h q}dpq mvokcfakggv xqfoe }ih cxqaghq ' }ih ~hadzh~vp~dahqqhq q}k~} }klfoe pgkah' }ih ndmv ako nh kqqfq}hm fo ~hadzh~foe {xfalh~nx} f} fq ka}xkggv mdfoe }ih ud~l kgg nv f}qhgj 

8/7/2019 recovery during and after exercise

http://slidepdf.com/reader/full/recovery-during-and-after-exercise 3/8

^hadzh~v j~dc ghe kom cxqagh qd~hohqq kj}h~ hyh~afqh uf}i Gfei} Ckoxkg Cxqagh

^hgkyk}fdo

1

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F} fcpd~}ko} }d hoqx~h }ik} kov hy}h~okg kqqfq}koah mdhq od} fo}h~jh~h d~ n~hkl fo}d }ih p~dahqqhq uifgh }ihv k~h }klfoe pgkah#kgg }ih cxqaghq ohhm k} }ifq}fch fq }d nh ihgphm fo eh}}foe ~fm dj }ih mhpgh}hm xqhm ngddm qd }ik} j~hqingddm ako ho}h~ }ih cxqagh }fqqxhq kom mhgfzh~ dyveho kom p~d}hfoq }d }ihc

^hadzh~v fq mfzfmhm fo}d pikqhq 

Fcchmfk}h Pdq} Hzho}#}ih %Ufomdu dj Dppd~}xof}v% 

]ih ufomdu dj dppd~}xof}v mx~foe kom kj}h~ mvokcfa ka}fzf}v fq uiho }ihcxqaghq k~h q}fgg uk~c kom jghyfngh hodxei }d ud~l uf}i< }ifq ufomdu fq zh~vqid~}' f} fq hq}fck}hm }ik} ~hadzh~v ud~l fo }ih jf~q} 10 cfox}hq fq cdq}nhohjfafkg

]ih qddoh~ nv#p~dmxa}q k~h ~hcdzhm j~dc }ihf~ gheq' }ih {falh~ j~hqi ngddmako nh pxcphm fo}d }ih cxqaghq }fqqxhq' }ih jkq}h~ ~hadzh~v ufgg nh kom f} fq

fcpd~}ko} }d md f} nhjd~h }ih cxqaghq ikzh edoh adgm kom q}fjjohqq ikq qh} fo

Pdq} Hzho} ^hadzh~v 

Pdq} Hzho} ^hadzh~v fq xqxkggv mdoh k} ko xoqphafjfhm }fch kj}h~ }ih hzho}ikq jfofqihm uiho cxqagh ~hadzh~v fq uhgg kg~hkmv xomh~ukv< qd~hohqq' komq}fjjohqq ikq p~dnkngv qh} fo

Uik} k~h vdx edfoe }d md kndx} ~hadzh~v4 

k~h vdx edfoe }d kaahp} ghe qd~hohqq' q}fjjohqq d~ }klh

qdch pdqf}fzh ka}fdo4 

•  uid k~h vdx edfoe }d eh} }d mhkg uf}i f}4

•  md vdx lodu kovdoh uid ako ihgp vdx ~hadzh~ }ih gheq kom uik}fq }ihf~ nkale~dxom4

•  idu agdqh fq }ih ihgp4

•  uiho vdx k~h jk}fexhm k~h }ihv edfoe }d adch kom ihgp vdx~hadzh~4

•  idu cxai ako vdx kjjd~m }d pkv jd~ f}

•  uik} fq }ihf~ adq} kom ufgg }ihv nh doedfoe4

}ih~h fq k qid~}keh dj hyph~fhoahm phdpgh uid mhkg uf}i

~hadzh~v kom vdx ckv od} ikzh kaahqq }d kov dj }ihcuiho vdx ohhm f}

8/7/2019 recovery during and after exercise

http://slidepdf.com/reader/full/recovery-during-and-after-exercise 4/8

^hadzh~v j~dc ghe kom cxqagh qd~hohqq kj}h~ hyh~afqh uf}i Gfei} Ckoxkg Cxqagh

^hgkyk}fdo

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Gfei} Ckoxkg Cxqagh ^hgkyk}fdo qdgzhq }ih p~dnghc 

f} gh}q vdx nhadch }ih hyph~} fo ~hadzh~v#qfcpgv md f} vdx~qhgj+kom eh} %}ih hmeh% dzh~ qd~hohqq kom q}fjjohqq

)f}q hkqfh~ }iko vdx }ifol&

]ih kmzko}keh dj xqfoe Gfei} Ckoxkg Cxqagh^hgkyk}fdo 

F} fq Md F} Vdx~qhgj ~hadzh~v 

•  Od mfq~dnfoe

•  Ud~lq uf}i }ih cxqaghq od} do }ihc

•  Od dfg xqhm

•  Odo fozkqfzh

•  Xqh~ j~fhomgv

•  Hkqv }d ghk~o

8/7/2019 recovery during and after exercise

http://slidepdf.com/reader/full/recovery-during-and-after-exercise 5/8

^hadzh~v j~dc ghe kom cxqagh qd~hohqq kj}h~ hyh~afqh uf}i Gfei} Ckoxkg Cxqagh

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Qdch ^hjh~hoahq

Cfaikhg‖q ch}idmq dj ckqqkeh kom ngfq}h~ ak~h ihgphm ch }d q}kv cdnfgh}i~dxeidx} }ih ~kah kom }d ~hadzh~ {xfalgv kj}h~uk~mq/ Ifq }haiof{xhq k~hqkjh kom eho}gh/Xogflh qdch }~hk}cho}q' uifai px} }ih ~xooh~q kom ukglh~q k} ~fql dj cxqagh}hk~q d~ fojha}fdo' Cfaikhg‖q }haiof{xhq k~h eho}gh' qkjh' ~hkqqx~foe' komifeigv hjjha}fzh/ ]ihv hoikoah adcjd~} kom jghyfnfgf}v' nxfgm adojfmhoah' komp~dcd}h qxaahqq

]ifq nddlgh} ufgg ihgp d}ih~q }d ghk~o kom p~ka}fah Cfaikhg‖q ch}idmq/ F} fq~hadcchomhm ~hkmfoe jd~ hzh~vdoh uid ukglq kom ~xoq kom uid uko}q }d edjx~}ih~' ed jkq}h~' d~ bxq} }d hobdv gfjh cd~h++%

QKOM^K N^DUO ;66: Gkmfhq ;000 Cfgh Ud~gm ^had~m Idgmh~ ;666 Gkmfhq;00 cfgh ^kah ukglfoe Ud~gm ^had~m Idgmh~

 ‗F lodu }ik} vdx~ ckqqkeh lhp} k oxcnh~ dj adcph}f}d~q fo }ih hzho}/ ]ihadgm uhk}ih~ dj Qk}x~mkv kj}h~oddo kom ofei} ah~}kfogv ed} }d ckov dj }ihukglh~q kom vdx~ p~dcp} ka}fdo ikm }ihc nkal fo }ih ~kah kj}h~ k qid~} q}dp/Fo vhk~q pkq}' }ik} udxgm ikzh homhm xp kq k odo#jfofqi/ K oxcnh~ dj ukglh~q uh~h kngh }d lhhp edfoe jd~ }ih jxgg >= idx~q do }ih nkqfq dj vdx~hyph~} ihgp/– 

]fc H~faqdo Qha~h}k~v Kxq}~kgfko Aho}x~fdoq Agxn

%F ikzh loduo Cfaikhg Efggko jd~ ckov vhk~q kom ikzh kgukvq ed} {xfal ~hgfhj jd~ cv kaihq kom pkfoq j~dc }ih q}~h}aifoe ih ph~jd~cq%AGFJJ VDXOE#58#90 >= Idx~ Ud~gm ^had~m Idgmh~ );80/05 lfgdch}h~q&

 K ud~m j~dc Bhqph~ Dgqho Ud~gm ^xooh~ kndx} Gfei} Ckoxkg Cxqagh^hgkyk}fdo

 ‗Fj F ikmo%} ikm }ih {xkgfjfhm ihgp j~dc }ih hyahggho} ckqqhx~ Cfaikhg Efggko'}klfoe qhzh~kg }idxqkomq dj lc dx} dj cv gheq' F adxgm qpk~h cvqhgj }ih

hjjd~}+– 

 ‗Cv a~hu jd~ }ih ax~~ho} q}kehq' Cfaikhg Efggko' ikq p~dzho }d ikzh d}ih~}kgho}q }iko }ih {xf}h }kyfoe bdn dj }klfoe ak~h dj kgg }ih ~h{xf~hcho}q dj k~hkggv }f~hm xg}~k ~xooh~+Ih ikq qfoah vhk~q nkal nhho ud~lfoe do k ohu kpp~dkai }d q}~h}aifoe komcxqagh#~hnxfgmfoe jd~ xg}~k ~xooh~q/ F ikzh }ih gkq} }ud mkvq }~fhm ifq ak~hjxg

8/7/2019 recovery during and after exercise

http://slidepdf.com/reader/full/recovery-during-and-after-exercise 6/8

^hadzh~v j~dc ghe kom cxqagh qd~hohqq kj}h~ hyh~afqh uf}i Gfei} Ckoxkg Cxqagh

^hgkyk}fdo

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q}~h}ai kom ckqqkeh' kom k nf} }d cv qx~p~fqh }ih cxqaghq k~h nhefoofoe }djhhg gflh nhjd~h }ih q}k~} nkal fo E~hhoufai' Gdomdo++

Xqxkggv F mdhqo‖} }klh ckqqkeh kq }ih gheq dj ko xg}~k ~xooh~ ufgg dj}ho nh{xf}h qd~h mx~foe }ih gdoe }fch hzho}q )kom hqphafkggv fo ko cxg}f#vhk~ hzho}

gflh }ifq///&' kom eh}}foe k ckqqkeh ako k} }fchq akxqh cd~h fobx~v koma~kcpfoe xp }iko eddm/ Jd~ hykcpgh cv gkq} ckqqkeh ukq qdch ;> 000lcked uiho F ~ko }ih ;>#idx~ adcph}f}fdo fo Jfogkom/ Kom qd jk~ }ik} ikq nhho}ih dogv doh

Nx} Efggko akch uf}i nhq} ~hadcchomk}fdoq j~dc cv ckfo ado}ka} fo Kxq}~kgfk' Pifg Hqqkc' uid nhqfmhq nhfoe zfah p~hqfmho} fo }ih Kxq}~kgfko Xg}~k~xooh~q Kqqdafk}fdo ikq ihkpq dj eddm lodughmeh }d qik~h/ Kom }ifq ohu lfomdj cfgm ckqqkeh jd~ xg}~k ~xooh~q fq mhjfof}hgv doh dj }ih eddm }fpq+ ]ih~hqidxgm nh k jkf~ aikoah }ik} F ka}xkggv eh} j~hqi hodxei }d md qdch mhaho}

~xoofoe k} }ih : Mkv ^kah }ik} F ikzh adcfoe xp fo Adgka j~dc }ih>;/Odzhcnh~/ F {xf}h gddl jd~uk~m }d }ik}' hzho }idxei F ako‖} hypha} }dcklh k }dp agkqq ~hqxg} 2#&– 

Ih udo+ 58:/> lfgdch}h~q )Bhqph~ idgmq }ih ~had~m jd~ }ih gdoehq} ~xo foifq}d~v dzh~ >:000 lfgdch}h~q kom }ih jf~q} ph~qdo }d ~xo k~dxom }ih ud~gm

]klho j~dc uuu/ud~gm~xo/d~e

Fj qdchdoh fq adoqfmh~foe ckqqkeh nv qdchdoh }ihv md od} lodu' }ihv

qidxgm nh kuk~h dj uik} fq ikpphofoe< xqfoe }ih hykcpgh j~dc Qkom~k N~duo}d q}~hqq idu fcpd~}ko} }ih ad~~ha} kpp~dkai }d cxqaghq fq

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8/7/2019 recovery during and after exercise

http://slidepdf.com/reader/full/recovery-during-and-after-exercise 7/8

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8/7/2019 recovery during and after exercise

http://slidepdf.com/reader/full/recovery-during-and-after-exercise 8/8

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