Terapi cahaya, juga dikenali sebagai fotobiomodulasi (PBM), can be an effective tool for improving exercise performance and enhancing muscle recovery when used correctly. The frequency and timing of sessions depend on the individual’s goals, the type of light therapy device, and the intensity of the treatment. Here are some general guidelines:
For Exercise Performance
- Masa: 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.
- Kekerapan: 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.
Untuk Pemulihan Otot
- Masa: Use light therapy within 1–2 hours post-exercise to reduce inflammation, promote healing, and alleviate soreness.
- Kekerapan: Daily or near-daily sessions can be beneficial, especially during periods of intense training or when recovering from injury. Namun begitu, 3–5 sessions per week is effective for most people.
Key Considerations
- Tempoh: Each session should last 10–20 minit per treatment area, depending on the device and light intensity (measured in milliwatts per square centimeter, mW/cm²).
- Panjang gelombang: Lampu merah (630–670 nm) dan cahaya inframerah dekat (810–850 nm) are most effective for exercise
