🏃‍♂️ Body during and after running

After intense cardio training, lasting 10 minutes with an average heart rate of 140 beats per minute, the body goes through a series of physiological processes to return to its normal state.

Here's what usually happens during and after an intense workout

1. During training:
   • The heart pumps faster to provide enough oxygen and nutrients to the working muscles.
   • Blood vessels dilate to allow better blood and oxygen flow to the muscles.
   • The body begins to use available energy stores, such as glycogen (stored sugar in the muscles and liver), to support the intense effort.
2. After training:
   • After the cessation of exercise, the heart rate begins to gradually decrease towards the resting heart rate (normal number of beats at rest).
   • Blood vessels constrict to reduce blood flow to the muscles and heart activity, which helps slow the heart rate.
   • The body begins to cool down to return to normal temperature.
3. Processes in muscles, blood vessels, heart, lungs and brain:
   • Muscles relax, and metabolic processes switch from anaerobic to aerobic mode to restore energy balance and remove lactic acid.
   • The heart gradually returns to a normal rhythm and the lungs adjust their breathing to provide enough oxygen for recovery.
   • The brain releases endorphins, which can lead to feelings of euphoria or relaxation after a workout.
4. Absorption of nutrients:
   • After training, the body is more sensitive to the absorption of nutrients, especially proteins and carbohydrates, to replenish glycogen stores and stimulate muscle regeneration.
   • The ideal time to consume protein and carbohydrates after training is within an hour to support the recovery process.
5. Regulation of lactic acid:
   • During intense training, muscles produce lactic acid as a byproduct of anaerobic metabolism.
   • After training, the body gradually metabolizes and removes lactic acid, which can cause a feeling of fatigue and burning in the muscles.
   • Active muscle relaxation, post-workout aerobic activity, and good hydration help alleviate symptoms associated with lactic acidosis.

It is important to note that the body's response to training will vary depending on fitness level, training intensity, diet and other factors.

Regular exercise and proper nutrition are key to achieving optimal results and recovery after training.

Remark

It is important to note that the training method needs to be adapted to your own conditions and readiness. Before making any changes to your diet or training, it is always recommended to consult with your doctor to ensure that these changes are safe and appropriate for your medical condition. Your health is a priority, and proper expert advice can help you achieve the best results with minimal risks.

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