광선 요법, 광생체변조라고도 알려져 있음 (PBM), 올바르게 사용될 때 운동 성능을 향상시키고 근육 회복을 향상시키는 효과적인 도구가 될 수 있습니다.. 세션의 빈도와 타이밍은 개인의 목표에 따라 다릅니다., 광 치료 장치의 유형, 그리고 치료의 강도. 다음은 몇 가지 일반적인 지침입니다:
For Exercise Performance
- Timing: 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.
- 빈도: 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.
For Muscle Recovery
- Timing: Use light therapy within 1–2 hours post-exercise to reduce inflammation, promote healing, and alleviate soreness.
- 빈도: Daily or near-daily sessions can be beneficial, especially during periods of intense training or when recovering from injury. 하지만, 3–5 sessions per week is effective for most people.
Key Considerations
- 지속: Each session should last 10–20 분 per treatment area, depending on the device and light intensity (measured in milliwatts per square centimeter, MW/CM²).
- 파장: 빨간불 (630–670 nm) and near-infrared light (810–850 nm) are most effective for exercise
