Terapia della luce, noto anche come fotobiomodulazione (PBM), può essere uno strumento efficace per migliorare le prestazioni fisiche e migliorare il recupero muscolare se usato correttamente. La frequenza e i tempi delle sessioni dipendono dagli obiettivi dell’individuo, il tipo di dispositivo per la terapia della luce, e l'intensità del trattamento. Ecco alcune linee guida generali:
For Exercise Performance
- Tempistica: Use light therapy 30–60 minutes before exercise to optimize muscle performance and endurance. This allows your muscles to benefit from increased mitochondrial activity and blood flow during the workout.
- Frequenza: 2–3 sessions per week is typically sufficient for improving performance, though some individuals may benefit from more frequent use depending on their activity level and recovery needs.
Per il recupero muscolare
- Tempistica: Use light therapy within 1–2 hours post-exercise to reduce inflammation, promote healing, and alleviate soreness.
- Frequenza: Daily or near-daily sessions can be beneficial, especially during periods of intense training or when recovering from injury. Tuttavia, 3–5 sessions per week is effective for most people.
Considerazioni chiave
- Durata: Each session should last 10–20 minuti per treatment area, depending on the device and light intensity (measured in milliwatts per square centimeter, MW/cm²).
- Lunghezze d'onda: Luce rossa (630–670 nm) e luce a infrarossi vicino (810–850 nm) are most effective for exercise
