World scientific research journal
https://scientific-jl.com/wsrj
Volume-39_Issue-1_May-2025
75
HEALTHY LIFESTYLE AND ITS BASIC PRINCIPLES
Ismoilov Faxriyor Furqatovich
Bukhara State Medical Institute
faxriyor_ismoilov@bsmi.uz
https://orcid.org/0009-0008-3749-6720
Abstract
: In this article of athletes work ability recovery rules , exhaustion and
his types , re recovery of means types about information given. Modern of sports the
most important from problems one of athletes work ability is to increase . Leader the
world of athletes one in the day sports training at least 3-4 times performs Sports
training scope and speed increase with sports together the number of competitions
increased is going To the data than some leader athletes 51-54 times in competitions
during the period participation have reached Fatigue is a physiological process that
occurs due to mental or physical stress and passes after a short rest.
Key words
: recovery , re recovery , classification , pharmacological recovery ,
physical recovery
Fatigue is a condition that causes the development of a pre-pathological
condition, which occurs when the degree of fatigue is aggravated, when participating
in training without recovery after illness, when the training regime is violated. Under
the influence of repeated high-volume and powerful physical loads, two opposite
conditions develop in the athlete's div:
1. Increase in physical training and sports work capacity (in cases where spent
energy resources are restored);
2. Chronic fatigue and athlete's foot (with regular recovery periods).
In modern sports, it is advisable to conduct the next training sessions in a state
of incomplete recovery in order to increase the div's activity and work capacity of
the athlete. Great importance is attached to regular use of rehabilitation tools during
sports training and increasing sports performance. The rational use of recovery tools
is of great importance in the case of excessive physical and mental (mental) loads
associated with modern sports.
Current in time again recovery tools two different in the form will be held :
a) sports activities and competitions in progress athletes recovery system
b) medical rehabilitation system: in other words, it is the restoration of working
ability of athletes after illness, injury, extreme fatigue and extreme stress. Again
recovery tools three the main one is pedagogy, psychological and medical divided
into groups b
Pedagogical tools :
World scientific research journal
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Volume-39_Issue-1_May-2025
76
main tools being is because rational respectively organized sports training
only again recovery processes accelerates and sports results increases . Here's what
's going on to factors big importance given : micro and that's in macrocycles with an
athlete a lot years during in preparation loading and to relax together adding right take
to go special again recovery cycles enter , rest days , training in different
circumstances transferred , muscles relaxing exercises , light cross country , training
access and finish parts rational respectively structure and etc.
Psychological means : - psychological - nerve removes tension ( tension ) , that's
why organism movement and physiological functions quickly again will be restored
. These include methods of managing various nervous and mental states: sleep rest,
self-confidence, strengthening of self-will, methods of muscle relaxation, meaningful
leisure time, hypnosis, etc. enters. Physical work ability in recovery applied medical
tools the main role plays Recovery is understood as the return of the physiological
state of the organism to the state of homeostasis (maintenance of the internal
environment) after the functional state has changed. Aerobic reactions and absorption
is superior coming recovery of the process characteristic side .
As you know , from work after period only of the organism spend did resources
and also his physiological functions just recovered not only important functional
structure re constructions too will be That's why for recovery processes knowing
account get always true to training loads help gives As a result of loading, strong
changes occur in the internal environment of the div, the blood reaction is shifted to
the acidic side, energy resources are reduced, thermoregulation is disturbed,
Heart and blood vein , breath of systems activity is disrupted . Of these activities
in improvement medical tools help gives Of this as a result tiredness status disappears
work ability increases , to the div next to be given to load adaptation relieves .
Athletes of the organism work ability again in sports medicine in recovery wide
complex tools is used . To this the first in line special nutrition , ergogenic diet and
vitamins enters In addition, pharmacological preparations prepared from plants and
artificially
Used Hygienic products are also widely used - one-time mode, natural power in
nature and x.z. The most important is the collection of physical means of recovery:
starting from massage, sauna, thermo (hot) - electro, baro, - magnetic and other
methods are used. Many medicines have a great effect on the div. Improper use of
these tools , incompatibility with the state of the div, increased dosage, affects the
health of athletes, and leads to a decrease in their ability to work. Therefore, when
using it, it is necessary to take into account the individual condition of the athletes,
their work, gender, health, physical development, the concrete state of the div, the
stage and nature of the training and competition. These tools are used on the basis of
a doctor's prescription. During training and competitions, nutrition of athletes is of
World scientific research journal
https://scientific-jl.com/wsrj
Volume-39_Issue-1_May-2025
77
great importance in increasing work capacity, accelerating recovery processes and
preventing fatigue.
Due to metabolism, growth and development, morpho-logical changes, and
functional branches of biological systems are ensured. In the case of heavy physical
loads, the need for nutrients, partly for oxygen substances and vitamins increases, and
with the increase in strength and power, energy expenditure also increases. Athletes
and sports coaches can determine the appropriate energy for different physical loads.
In order to quickly restore the recovery process, it is necessary to increase the caloric
intake during heavy loads and competitions by 5-10%, and the fluid intake by 0.5-1
liter. Great importance is attached to the consumption of protein substances with food
during the recovery period. Food oxil content 50-60% meat , fish , liver , szma , milk
organize they do
Protein substances to the composition incoming amino acids ., glutamine (milk
wheat proteins ) lipoproteins ( milk , liver , beef protein substances and choline )mol
in the liver , in the tongue , egg in the yolk , in the peas again recovery is provided .
Fats and carbohydrates play a major role in the recovery process. Fat products should
not exceed 20-25% and the amount of carbohydrates should be increased. To increase
glycogen reserves in the liver and muscles, after 24-28 hours of loading, athletes
should be enriched with carbohydrates. These should make up 60% of daily calories.
Carbohydrate composition during recovery should be: 64% starch and 36% simple
sugars. In order to ensure recovery, easily absorbed carbohydrates (for example,
honey), wet fruits and vegetables should make up 15-20% of the daily diet during
periods of heavy loading. Recovery Minerals rich in calcium , phosphorus, sodium,
magnesium, and iron substances accelerates . This substances muscles , brain ,
myocardium exchange processes management of enzymes and vitamins in the div
assimilation , oxygen carrier features , bone tissues in strengthening plays a big role .
As a result of excessive sweating during exercise in hot conditions, during the
recovery period, the amount of table salt in the diet can be increased by 5-7 g during
the day, athletes should be given special salt tablets during muscle strain. At the
beginning of the recovery period, alkaline substances in the div should be provided
with mineral water, wet fruits and vegetables. Yogurt, kefir and oranges should be
included in the diet to improve bowel function. It is recommended to eat 3-4 times a
day (1.5-2 hours after training and competitions). Recovery in problems vitamins
separately place occupies Big in downloads vitamins deficiency surface coming can
Modern in sports complex vitamin preparations is used . That's it in line complex
preparations ( carbohydrates meniral salts trace elements and vitamins sum bro
protein substances sum ) wide is used .
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Volume-39_Issue-1_May-2025
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