SportPRO Series
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About this series
The importance of warm-up and recovery after exercise in sports performance
Performance is a daily quest when you want to achieve the results of high performance sports. Physical preparation must optimally force the limits of the body to allow the improvement of the performance but at the same time without causing accidents.
That is why it is very important for the training to be well planned so that no step is neglected. In this guide, we will analyse two of the most important stages of training that are often neglected or treated in a superficial way: warm-up and recovery after exercise.
These two phases are valid in all sports disciplines but are often treated with little responsibility. However, their role is crucial and they have a great influence on the organization and especially on the sporting performance. The correct realization of these two phases can bring a huge added value to the performance of the athlete, to the longevity of his practice but also to his general state of health.
Discover useful recommendations and tips, but also exercises with pictures in this little guide.
We initiated a collaboration with a senior scientist who trained athletes who successfully participated in the Olympics. Cristina Botezatu brings her experience and especially her results to this reference book that will allow all athletes to answer legitimate questions about a sometimes neglected aspect of their training.
You will discover clear, organized and accessible information, along with photos to learn how to make your training a real success!
What will you find in this handy and useful guide “Make your sports training
a real success”?
- a clear presentation of the levers that act directly on sports training to increase sports performance
- warm-up – planning, exercises, other factors
- warming up of the main muscle groups
- active-specific warming up
- recovery of the body after exercise
- stretching – importance, benefits and exercises
So, are you in the starting blocks to perform?
OK, here we go!
Sincerely,
Cristina & Olivier Rebiere
Titles in the series (6)
- Consiga su entrenamiento: El calentamiento y la recuperación después del esfuerzo en la realización deportiva
1
El calentamiento y la recuperación después del esfuerzo en la realización deportiva El rendimiento es una búsqueda diaria cuando se desea obtener los resultados de un deporte de alto rendimiento. La preparación física debe forzar óptimamente los límites del cuerpo para permitir la mejora del rendimiento, pero al mismo tiempo sin causar accidentes. Por esta razón, es muy importante que la capacitación esté bien planificada y que no se descuide ninguna etapa. En esta guía, dos de las etapas más importantes del entrenamiento que a menudo se descuidan o se tratan de manera superficial son: el calentamiento y la recuperación después del ejercicio. Estas dos fases son válidas en todas las disciplinas deportivas. Estas dos etapas esenciales del entrenamiento deportivo a menudo se tratan con poca responsabilidad. Sin embargo, su papel es crucial y tienen una gran influencia en la organización y especialmente en el rendimiento deportivo. La implementación correcta de estas dos fases puede aportar un gran valor agregado al rendimiento del atleta, a la longevidad de su práctica, pero también a su salud general. A continuación, va a encontrar recomendaciones y consejos útiles, pero también ejercicios con fotos en esta pequeña guía. Iniciamos una colaboración con un científico principal que entrenó atletas que participaron con éxito en los Juegos Olímpicos. Cristina Botezatu aporta su experiencia y especialmente sus resultados a este libro de referencia que permitirá a todos los atletas responder preguntas legítimas sobre un aspecto descuidado de su entrenamiento: la nutrición. Queremos compartir con usted este conocimiento útil y concreto que responderá a sus preguntas sobre la preparación deportiva, ya sea un atleta de resistencia, potencia o fuerza, velocidad o explosividad. Incluso si no practica un deporte para el rendimiento, esta guía le ayudará a saber cómo preparar su cuerpo antes de la actividad física y a cómo recuperarse, incluidos los ejercicios de estiramiento, los cuales son tan útiles para evitar el dolor o el trauma. Descubrirá información clara, organizada y accesible, junto con fotos para aprender cómo tener éxito en su entrenamiento. ¿Qué encontrará en esta guía práctica y útil? - Una presentación clara de las palancas que actúan directamente sobre el entrenamiento deportivo para aumentar el rendimiento deportivo, - Calentamiento - planificación, ejercicios, otros factores, - Calentamiento de los principales grupos musculares, - Recuperación del cuerpo después del ejercicio, - Estiramiento - importancia, beneficios y ejercicios. Entonces, ¿está en los bloques de inicio para comenzar? Atentamente, Cristina & Olivier Rebiere
- Performance and Sports Nutrition: Handbook with nutritional factors that can influence physical performance
1
Achieve and maintain performance through nutrition Performance is a daily quest when you want to achieve the results of high performance sport. In addition to more or less intensive daily training, it is important to get to know the ins and outs of a correct day-to-day sports nutrition. To do this, ask yourself the right questions: Do you practice a sport and want to reach a higher level? Want to know the right drinks for optimal hydration? Do you wonder about the energy needs of the sportsman? Want to know the number of meals per day and their optimal composition to perform? Are you wondering about food supplements? Find recommendations and helpful tips in this little book. We initiated a collaboration with a senior scientist who trained athletes who successfully participated in the Olympics. Cristina Botezatu brings her experience and especially her results to this reference handbook that will allow all athletes to answer legitimate questions about an often neglected aspect of their training: nutrition. We want to share with you this useful and concrete knowledge that will answer your questions about nutrition, whether you are an endurance, power or strength, speed or explosiveness athlete. You will discover clear, organized and accessible information to serve as a basis for your specific culture and usefully supplement your follow-up by a nutritionist. What will you find in this practical handbook “Performance and Sports Nutrition”? a clear presentation of the fundamental concepts of sports nutrition genetic predispositions hydration, nutrition energy needs formulas to calculate different indices clear examples of calculations for meals during the day specific sections by type of sport: endurance, power / strength, speed / explosiveness So, are you in the starting blocks to reach performance? OK, here we go! Sincerely, Cristina & Olivier Rebiere
- Rendimiento y nutrición deportiva: Guía práctica de los factores nutricionales que influyen en el rendimiento físico
2
Lograr y mantener el rendimiento a través de la dieta. El rendimiento es una búsqueda diaria cuando se desea obtener los resultados de un deporte de alto rendimiento. Además de un entrenamiento diario más o menos intensivo, es importante conocer los entresijos de una buena nutrición deportiva diaria. Para hacer esto, hágase las preguntas correctas: ¿Practica un deporte y quiere alcanzar un nivel superior? ¿Quiere saber las bebidas adecuadas para una hidratación óptima? ¿Se pregunta sobre las necesidades energéticas del deportista? ¿Quiere saber la cantidad de comidas por día y su composición adecuado para desempeñar? ¿Se pregunta sobre los complementos alimenticios? Encuentre las recomendaciones y consejos útiles en este pequeño libro. Iniciamos una colaboración con una científica de alto nivel que entrenó atletas que participaron con éxito en los Juegos Olímpicos. Cristina Botezatu trae su experiencia y especialmente sus resultados a este libro de referencia que permitirá a todos los atletas responder preguntas legítimas sobre un aspecto descuidado de su entrenamiento: la nutrición. Queremos compartir con usted este conocimiento útil y concreto que responderá a sus preguntas sobre la nutrición, ya sea que se trate de deportes de resistencia o de agilidad, de potencia o de fuerza, de velocidad o de explosividad. Descubrirá informaciones claras, organizadas y accesibles que le servirán de base para su deporte específico y complementará de manera útil su seguimiento por un médico nutricionista. ¿Qué encontrará en esta guía práctica y útil? - Una presentación clara de los conceptos fundamentales de nutrición deportiva - Predisposiciones genéticas - La hidratación, la alimentación - Las necesidades energéticas - Fórmulas para calcular diferentes índices - Ejemplos claros de cálculos para las comidas durante el día - Secciones específicas por tipo de deporte: resistencia, potencia/fuerza, velocidad/explosividad Entonces, ¿está en los bloques de inicio para comenzar? Atentamente, Cristina & Olivier Rebiere
- Réussir son entraînement: L’échauffement et la récupération après l’effort dans la performance sportive
2
L’importance de l'échauffement et la récupération après l’effort dans la performance sportive La performance est une quête de tous les jours lorsque l’on souhaite atteindre les résultats du sport de haut niveau. La préparation physique doit forcer de manière optimale les limites de l’organisme pour permettre l’amélioration de la performance mais en même temps sans provoquer des accidents. C’est pour cette raison que c’est très important que l’entrainement soit bien planifié et qu’aucune étape ne soit négligée. dans ce guide deux des plus importantes étapes de l’entrainement qui sont souvent négligées ou traitées de manière superficielle : l’échauffement et la récupération après l’effort. Ces deux phases sont valables dans toutes les disciplines sportives. Ces deux étapes essentielles de l’entrainement sportif sont souvent traitées sans grande responsabilité. Pourtant, leur rôle est capital et elles influent grandement sur l’organisme et notamment sur la performance sportive. La réalisation correcte de ces deux phases peut apporter une énorme valeur ajoutée à la performance du sportif, à la longévité de sa pratique mais aussi à son état de santé général. Découvrez des recommandations et des conseils utiles, mais aussi des exercices avec des photos dans ce petit guide. Nous avons initié une collaboration avec une scientifique de haut niveau qui a entraîné des athlètes ayant participé avec succès aux Olympiades. Cristina Botezatu apporte son expérience et surtout ses résultats à cet ouvrage de référence qui permettra à tous les sportifs de répondre à des questions légitimes concernant un aspect quelquefois négligé de leur entrainement: la nutrition. Nous souhaitons partager avec vous ces connaissances utiles et concrètes qui répondront à vos questions relatives à la préparation sportive, que vous soyez sportif d’endurance, de puissance ou de force, de vitesse ou d’explosivité. Même si vous ne pratiquez pas un sport pour la performance, ce guide vous aidera à connaître comment préparer votre corps avant une activité physique et comment l’aider à récuperer notamment par des exercices de stretching, si utiles pour éviter les douleurs ou les traumatismes. Vous allez découvrir des informations claires, organisées et accessibles, accompagnées de photos pour savoir comment réussir votre entrainement. Qu’allez vous trouver dans ce guide pratique et utile “Réussir son entraînement”? une présentation claire des leviers qui agissent directement sur l’entrainement sportif afin d’augmenter la performance sportive l’échauffement – planification, exercices, autres facteurs l’échauffement des principaux groupes musculaires l’échauffement actif-spécifique la récupération de l’organisme après l’effort Stretching – importance, bienfaits et exercices Alors, êtes-vous dans les starting blocks pour performer? OK, on y va! Amicalement, Cristina & Olivier Rebiere
- L’allenamento di successo: Il riscaldamento e il recupero dopo l’allenamento per una performance sportiva
2
L’importanza del riscaldamento e del recupero dopo l’attività fisica nelle performance sportive La performance è una sfida giornaliera, quando si vogliono raggiungere risultati importanti dello sport di alto livello. La preparazione fisica deve forzare in modo ottimale i limiti del corpo per consentire il miglioramento delle performance, ma allo stesso tempo senza causare lesioni. Per questo motivo è molto importante che la formazione sia ben pianificata e che nessuna fase venga trascurata. In questa guida parleremo delle due fasi più importanti dell’allenamento, che sono spesso trascurate o trattate in modo superficiale: il riscaldamento ed il recupero dopo l’esercizio. Queste due fasi sono necessarie in tutte le discipline sportive. Si tratta di due fasi essenziali dell’allenamento sportivo che sono spesso trattate con poca responsabilità. Tuttavia, il loro ruolo è fondamentale e hanno una grande influenza sull’;organismo e in particolare sulla performance sportiva. La corretta implementazione di queste due fasi può portare un enorme valore aggiunto alle performance di uno sportivo, alla longevità della sua pratica ma anche al suo stato di salute generale.a performance est une quête de tous les jours lorsque l’on souhaite atteindre les résultats du sport de haut niveau. La préparation physique doit forcer de manière optimale les limites de l’organisme pour permettre l’amélioration de la performance mais en même temps sans provoquer des accidents. C’est pour cette raison que c’est très important que l’entrainement soit bien planifié et qu’aucune étape ne soit négligée. dans ce guide deux des plus importantes étapes de l’entrainement qui sont souvent négligées ou traitées de manière superficielle : l’échauffement et la récupération après l’effort. Ces deux phases sont valables dans toutes les disciplines sportives. Ces deux étapes essentielles de l’entrainement sportif sont souvent traitées sans grande responsabilité. Pourtant, leur rôle est capital et elles influent grandement sur l’organisme et notamment sur la performance sportive. La réalisation correcte de ces deux phases peut apporter une énorme valeur ajoutée à la performance du sportif, à la longévité de sa pratique mais aussi à son état de santé général. In questa guida troverete tanti consigli e suggerimenti utili, nonché degli esercizi spiegati anche con un supporto fotografico. Abbiamo avviato una collaborazione con una scienziata di alto livello, che ha allenato atleti che hanno partecipato con successo alle Olimpiadi. Cristina Botezatu apporta la sua esperienza professionale e soprattutto i suoi risultati in questo libro di riferimento, che permetterà a tutti gli atleti di rispondere a delle domande legittime su un aspetto a volte trascurato della loro formazione: la nutrizione. Vogliamo condividere con voi queste conoscenze utili e concrete, che risponderanno alle vostre domande sulla preparazione sportiva, sia nel caso voi siate un atleta di resistenza, di potenza o di forza, di velocità o di esplosività. Anche se non praticate uno sport per ottenere le massime prestazioni, questa guida vi aiuterà a sapere come preparare il vostro corpo prima di un’attività fisica, e come aiutarlo a recuperare anche attraverso degli esercizi di stretching, così utile per evitare dolore o traumi. Troverete informazioni chiare, organizzate e accessibili, accompagnate da foto per imparare come avere successo nel vostro allenamento. Cosa troverete in questa guida “Allenamento di successo”, così pratica e utile? - una chiara presentazione delle leve che agiscono direttamente sull’allenamento per aumentare le vostre performance sportive - il riscaldamento – pianificazione, esercizi, altri fattori - il riscaldamento dei principali gruppi muscolari
- Make your sports training a real success: Warming-up and recovering after
2
The importance of warm-up and recovery after exercise in sports performance Performance is a daily quest when you want to achieve the results of high performance sports. Physical preparation must optimally force the limits of the body to allow the improvement of the performance but at the same time without causing accidents. That is why it is very important for the training to be well planned so that no step is neglected. In this guide, we will analyse two of the most important stages of training that are often neglected or treated in a superficial way: warm-up and recovery after exercise. These two phases are valid in all sports disciplines but are often treated with little responsibility. However, their role is crucial and they have a great influence on the organization and especially on the sporting performance. The correct realization of these two phases can bring a huge added value to the performance of the athlete, to the longevity of his practice but also to his general state of health. Discover useful recommendations and tips, but also exercises with pictures in this little guide. We initiated a collaboration with a senior scientist who trained athletes who successfully participated in the Olympics. Cristina Botezatu brings her experience and especially her results to this reference book that will allow all athletes to answer legitimate questions about a sometimes neglected aspect of their training. You will discover clear, organized and accessible information, along with photos to learn how to make your training a real success! What will you find in this handy and useful guide “Make your sports training a real success”? - a clear presentation of the levers that act directly on sports training to increase sports performance - warm-up – planning, exercises, other factors - warming up of the main muscle groups - active-specific warming up - recovery of the body after exercise - stretching – importance, benefits and exercises So, are you in the starting blocks to perform? OK, here we go! Sincerely, Cristina & Olivier Rebiere
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