{"id":47701,"date":"2024-02-07T13:29:43","date_gmt":"2024-02-07T11:29:43","guid":{"rendered":"http:\/\/novanews.co.za\/rooirose\/?p=47701"},"modified":"2024-02-07T13:35:20","modified_gmt":"2024-02-07T11:35:20","slug":"herstel-net-belangrik-soos-oefen","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/herstel-net-belangrik-soos-oefen\/","title":{"rendered":"Herstel is net so belangrik soos oefen"},"content":{"rendered":"\n<p>Tydens die herstelproses pas die liggaam by die spanning van oefening aan en d\u00eds wanneer die werklike voordele van oefening plaasvind. Dis ook die tyd wanneer die liggaam sy energiestore aanvul en beskadigde weefsel herstel. As jy die hele tyd net intensiewe sessies kies, kan herstel\u00a0nie plaasvind\u00a0nie.<\/p>\n\n\n\n<p> <\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Korttermyn&nbsp;herstel n\u00e1 harde oefensessies<\/h4>\n\n\n\n<p>\u2022 Dis waar jy aktiewe herstel doen soos lae intensiteit-oefening na harde sessies.<br>\u2022 Dit kan deel van die afkoeltyd uitmaak of dit kan \u2019n ligte oefensessie wees.<br>\u2022 Dis ideaal vir die herstel van sagte weefsel en om spiere te bou.<\/p>\n\n\n\n<p>Lees ook: <a href=\"https:\/\/novanews.co.za\/rooirose\/oefen-jouself-jonger\/\">Oefen jouself jonger<\/a><\/p>\n\n\n\n<p> <\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Slaap&nbsp;is belangrik<\/h4>\n\n\n\n<p>Die ideaal is om 7-10&nbsp;ure se slaap per nag in te kry en hoewel dit nie almal beskore is nie, is dit belangrik om na die gehalte van jou slaap te kyk. So maak jy seker dat die ure wat jy wel&nbsp;slaap inkry, nie gebruik word om soos \u2019n hoender op \u2019n spit heen en weer te rol en oor gister en m\u00f4re se probleme te tob nie.<\/p>\n\n\n\n<p>Skakel al jou skerms (die blou lig gooi jou interne stelsel deurmekar en hou jou wakker), vroegaand al af en maak seker jou beddegoed en kamer is nie te warm nie. Soms help dit om eerder in die oggend te oefen as laat oefensessies jou wakker hou.<\/p>\n\n\n\n<p>Lees ook:\u00a0<a href=\"https:\/\/novanews.co.za\/rooirose\/slaap-daaroor\/\" target=\"_blank\" rel=\"noopener\">22 Slaapprobleme, 22 oplossings.<\/a><\/p>\n\n\n\n<p> <\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Voeding en hidrasie<\/h4>\n\n\n\n<p>Maak seker jy drink genoeg water en kry elektroliete na \u2019n harde oefensessie. In die somer is dit maklik as jy warm kry, maar in die winter kan jy hier slapl\u00ea. As jy vind dat jy die hele tyd dors voel, maar dat vloeistof nie jou dors les nie, kort jy elektroliete. Maak jou eie elektrolietdrankie deur die W\u00eareld Gesondheidsorganisasie (WHO) &nbsp;se riglyne te volg:<\/p>\n\n\n\n<p>\u2022 Meng 6 gelykvol teelepels (30 ml) suiker en \u2019n halwe teelepel (2,5 ml ) sout met een liter water.<\/p>\n\n\n\n<p>Ek gebruik graag die volgende resep wat \u2019n effense variasie op die tema is en dis baie lekkerder. Ek verkies lemoensap, maar jy kan enige sap gebruik.<\/p>\n\n\n\n<p>\u2022 \u00bd t sout, \u00bd t koeksoda, \u00bd t soutplaasvervanger (kalium chloride, te koop by apteke soos Dischem), 2 t suiker, \u00bd liter water, \u00bd liter lemoensap.<\/p>\n\n\n\n<p>Lees ook: <a href=\"https:\/\/novanews.co.za\/rooirose\/koswenke-vir-die-beste-oefensessie\/\">Koswenke vir die beste oefensessie<\/a><\/p>\n\n\n\n<p> <\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Langtermyn herstel<\/h4>\n\n\n\n<p>Dit verwys na \u2019n program wat hersteldae (of weke) insluit wat oor \u2019n jaarprogram ingebou word om seker te maak jou liggaam herstel ten volle. Baie keer help \u201ccross training\u201d waar jy \u2019n ander sportsoort gebruik om fiks te bly, maar die spiere wat jy gedurig gebruik \u2019n ruskans te gee.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">&nbsp;<\/h4>\n\n\n\n<p><strong>Lees ook:&nbsp;<\/strong><a href=\"https:\/\/novanews.co.za\/rooirose\/5-oefenfoute-wat-ons-almal-maak\/\" target=\"_blank\" rel=\"noopener\">5 oefenfoute wat ons almal maak<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sukses in sport berus op oefening sowel as herstel. Deur jou herstel af te skeep, ondermyn jy jou oefenprogram wat selfs tot ooroefening kan lei. Baie Comrades-atlete het al tot hul spyt geleer dat dit beter is om effens onder geoefen by die wegspring op te daag as oor-geoefen. Deur Anet Schoeman <\/p>\n","protected":false},"author":23,"featured_media":142627,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2951],"tags":[2160,4345,4372,4373,136,193],"class_list":["post-47701","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fiksheid","tag-oefening","tag-fiks-en-ferm","tag-herstel","tag-oefensessies","tag-gesondheid","tag-fiksheid"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Herstel is net so belangrik soos oefen | rooi rose<\/title>\n<meta name=\"description\" content=\"Sukses in sport berus op oefening sowel as herstel. 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