2024-08-06 08:30:03
Blood circulation plays a central role in optimizing athlete performance When things are bad, we see a lot of negative effects.
We are here to introduce you to some natural methods and physical activities that have a positive impact on blood flow.
Spot signs of poor circulation
When blood flow quality is poor, we observe effects on athlete performance:
- muscle fatigue Faster, but difficult to maintain high-intensity training for a long time;
- decreased strength and power;
- Exterior Varicose veins ;
- Impaired motor coordination and technical errors;
- Cardiovascular diseases and blood pressure;
- increased risk muscle damage (tears, tendinitis, sprains, etc.);
- Electrolyte imbalance;
- Overtraining for exercise;
- Chronic pain and/or inflammation (Heaviness and cramping in the legsETC.
- sleep problems;
- high fever ;
- Dehydration.
Techniques like yoga and massage are known to improve blood circulation in athletes
Let’s take stock.
Tips to Improve Blood Flow Naturally
Supports leg lightness and endurance by incorporating natural exerciseshere are some tips.
Good moisturizing effect
Specifically, The more liquid and liquid your blood has, the better it can circulate throughout the body and carry necessary nutrients.
By drinking water regularly, you will naturally benefit from:
- good blood volume;
- adequate blood flow;
- Blood pressure is stable;
- Effective body temperature regulation;
- Optimal transport between cells and plasma;
- better kidney function and detoxification;
- Speeds up recovery.
massage
Massage promotes better blood flow through manual pressure on soft tissues.
In fact, they allow Expand blood vessels, promote blood circulation, venous return, and eliminate toxins.
Manual lymphatic drainage, Swedish massage, deep tissue massage and foot reflexology are the techniques of choice.
alternating hot and cold
Heat causes vasodilation and cold causes vasoconstriction.
By alternating hot and cold, Your blood vessels benefit from real vascular gymnastics and vein conditioning for better blood circulation.
Additionally, this type of exercise stimulates your immune system and relieves muscle pain.
leg raise
if you have this An unpleasant feeling of heaviness in the legsit is likely related to poor venous circulation.
Either your vein valves are not working properly and blood becomes stagnant in the veins, causing pressure and inflammation.
Either fluid accumulates in the leg tissue, causing edema.
By elevating your legs, you can help your body Better drainage, pressure reduction, avoidance of blood stagnation, and swelling reduction.
Exercise to improve blood circulation
#1: Interval Training
HIIT is a true blood circulation booster The advantage is that this efficient method can be applied to a variety of sports such as running, cycling, swimming, jumping, etc.
High-intensity interval training helps:
- strong stimulate the heart During strenuous exercise (increased blood flow);
- Make better use of oxygen Due to the alternation between intensity and recovery;
- Strengthen existing blood vessels and formation of new capillaries (small blood vessels) due to multiple variations in intensity.
#2: Yoga
Through this ancestral practice many muscle groups are used The principle of contraction and release is like a pump, promoting venous return.
If practiced regularly, yoga can even strengthen the walls of blood vessels.
Deep breathing, on its own, helps Better oxygenation of blood. Here are some poses known to improve blood circulation:
- Headstand (Viparita Karani and Sarvangasana);
- Twist (Bharadvajasana et Ardha Matsyendrasana);
- About Postures (Trikonasana and Virabhadrasana II).
#3: Dynamic Stretching
Dynamic stretching and its active movements are an excellent way to stimulate blood circulation as it allows you to Push blood towards arteries and veins.
They also increase body temperature and help dilate blood vessels.
Increased flexibility they offer Better blood flow to muscles and joints. To promote blood flow throughout your body, don’t hesitate to practice these few dynamic stretches:
- Circular movements of arms, head, shoulders, and pelvis;
- leg swing;
- Flexion and extension of the trunk and ankles.
Blood circulation is vital to your athletic performance
optimal oxygen supply
Exercise is nothing more than using your muscles while moving. In order for them to function, they need provide energy.
This energy is produced by transporting oxygen through the muscles, and it is blood flow that ensures this supply.
Evacuation of waste and toxins
During strenuous physical activity, the muscles require more energy than oxygen can provide, and the body then produces lactic acid to take over.
more These lactic acid waste products can be harmful if not eliminated quickly (local metabolic acidosis).
or, The blood transports lactic acid Either towards the muscles to convert it into energy or towards the liver to eliminate it.
speed recovery
During intense exercise:
- Muscle fibers undergo micro-damage and once rebuilt Proteins and amino acids carried in bloodwill promote muscle growth;
- Edema and inflammation may occur, but heal faster This is thanks to the drainage of fluid and good transport of white blood cells, as well as good blood flow.
thermoregulation
Good circulation produces optimal body temperature regulation Extend athlete’s endurance and improve muscle efficiency (strength and power).
In fact, during a good workout, the body heats up and produces vasodilation.
The blood vessels dilate, making it easier to dissipate heat through perspiration, thereby avoiding the risk of overheating the body.
Focusing on your circulation means worrying about your overall health. When this is optimal, it also helps improve athletic performance.
There is no doubt that our advice will work great for you, but if you want more results, Don’t hesitate to try kinesiology tapes They are known to create lymphatic drainage and improve blood circulation.
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