The Common Misconception:
Sympathetic vs. Parasympathetic System:
The Role of Cortisol:
The Parasympathetic Solution:
The Scientific Approach to Rest:
Stanley et al. suggest a monitoring system that includes Heart Rate Variability (HRV) and training logs in the daily routine. Their results indicate that the time required for complete cardiac autonomic recovery after a single aerobic-based training session is up to 24 h for low-intensity exercise, 24–48 h for threshold-intensity exercise, and at least 48 h following high-intensity exercise.
The recommendations regarding moderate-intensity exercises for most people are 30 min/day, 5 days/week. For individuals with conditions like autonomic disorders, training should be conducted under expert supervision. Moderate exercise is recommended to improve physiological and functional capabilities as it increases the expression of antioxidant enzymes.
Holistic Training Techniques:
HIIT with Strategic Rest: Adjust your HIIT routine by integrating longer rest intervals. This not only prevents burnout but also encourages a healthier hormonal response, favoring fat loss.
Weight Training with Adequate Rest: Move away from constant intensity and adopt a weight training routine that allows for complete recovery between sets. This supports muscle growth and efficient fat metabolism.
Mindful Cardio Choices: Opt for cardio exercises that don’t push the body into a continuous state of stress. Activities like brisk walking or yoga can be potent tools for engaging the parasympathetic system.
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