How does the body cope with extreme loads and how to help it recover?

The human body is a fascinating machine, able to adapt to even the most demanding conditions. But what actually happens when we expose it to extreme loads? And how can we help him to function to the maximum without hurting him?

Extreme load = extreme reaction

Every athlete has experienced moments when the body “goes to a stop.” Whether it is a long run, a demanding workout in the gym or a race on the edge of possibilities, the body immediately activates mechanisms that help it cope with extreme loads. The main role in this process is played by stress hormones such as adrenaline and cortisol, which trigger a chain of physiological reactions.

Adrenaline is the first to get involved in the action. This hormone, also known as “fight or flight,” speeds up the heartbeat, thereby ensuring a faster delivery of oxygen and nutrients to the muscles. At the same time, it expands the airways, which allows for better oxygenation of the body. In addition, it increases our attention and concentration, which is crucial for delivering peak performance at critical moments. Adrenaline also mobilizes energy stores by releasing glucose into the blood, providing an immediate source of fuel for muscles.

Cortisol, which is often referred to as the “stress hormone,” has the task of prolonging these effects. Its main function is to maintain a stable energy level during prolonged loads. At the same time, cortisol ensures that the body saves glycogen in the liver for the most critical stages of performance.

Although these reactions help the body cope with the load, they also carry risks. Prolonged action of these hormones without sufficient regeneration can lead to exhaustion, weakened immunity and even chronic health problems. Therefore, it is key not only to know how the body functions during extreme exercise, but also to subsequently give it time and care to recover.

If the load lasts too long or is too intense, negative effects begin to manifest:‍

Microcracks in the muscles: Microcracks in the muscles are the result of intense muscle loads, for example, during strength training or endurance running. These minor injuries to muscle fibers are not harmful, on the contrary, they are a key part of muscle growth and performance improvement. The process known as DOMS (Delayed Onset Muscle Soreness) results from these microcracks and usually manifests 24—48 hours after strenuous performance. The pain that is associated with DOMS arises due to inflammatory reactions in damaged muscle tissues, signaling that the body is working to repair them. However, if muscles are not given enough time or proper care to recover, microcracks can deepen, increasing the risk of more serious injuries, such as stretching or tearing a muscle.

‍Dehydration and loss of minerals: Sweating takes away not only water, but also key electrolytes, which affects muscle function. Dehydration can even cause performance to decrease by up to 20%, which means it's really key to replenish fluids regularly.‍

Oxidative stress: During intense exercise, there is an excessive production of free radicals, which are unstable molecules that damage cells and tissues. This process can slow down regeneration and contribute to inflammation. The body tries to fight free radicals with the help of antioxidants, but at high loads, these protective substances need to be replenished also from external sources, for example, from a varied diet or regenerating supplements.‍

What about that?

Hydration: Water is not enough. Replenish electrolytes (sodium, potassium, magnesium) so that the body can function properly. Special isotonic drinks or natural solutions, such as coconut water, are a great option.

The correct composition of the diet: After a load, the body needs to replenish glycogen (the energy store in the muscles) and protein to repair tissues. Ideal is a combination of carbohydrates and proteins within 30 minutes after exercise. Why within 30 minutes? This 30-minute window is called Anabolic window and it is the period when the body most efficiently uses nutrients to repair muscles and replenish energy stores. Glycogen, which is the main source of energy for muscles, is depleted during exercise. Therefore, it is necessary to replenish it as soon as possible in order to prepare the muscles for the next load. In order for the body to start this process effectively, protein intake is also important. Proteins are the building blocks for repairing damaged muscle fibers.

Rest: After a hard workout, it is important to give the body time to recover. Active regeneration, such as light stretching or swimming, promotes blood circulation in the muscles and accelerates the removal of metabolic waste substances. But don't forget passive regeneration, which is crucial for deeper repair. Quality sleep is essential because during it the body produces growth hormones that help regenerate muscles and restore energy. Passive rest, such as resting in peace or using regenerative products, promotes the recovery of muscle fibers and the overall recovery process. For optimal regeneration, it is important to combine both approaches, active movement and quality rest.

GREEZIIS regenerating ointment: After the exercise comes the GREEZIIS regenerating ointment, which is specially developed so that your muscles get exactly what they need. It contains natural ingredients that soothe soaked tissues, relieve inflammation and help restore muscle fibers faster. Thanks to the unique combination of ingredients, it also promotes the relaxation of stiff muscles, so you feel ready for more challenges. It doesn't matter if you are a professional or play sports for pleasure, taking care of your muscles is key to your performance as well as long-term health.

In conclusion

Listen to your body and give it the care it deserves. Remember that regeneration is just as important as the training itself.Whether it is active regeneration in the form of light stretching or passive rest with quality sleep, each of these components has a major impact on your health and performance. The body needs time to recover, and when you provide it, you will feel stronger, healthier and more ready for new challenges. Your performance and overall health will be in top shape thanks to this.

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