Transcript Rest and Recovery

Rest and Recovery
Recovery Theory
Supercompensation cycle of a training lesson (modified from Yakovlev
1967)
Recovery Theory


Actively enhanced recovery is a significant training
component
Proper recovery
- accelerates the regeneration between lessons
- decreases fatigue
- enhances supercompensation
- facilitates using heavy loads in training
- can decrease the number and frequency of injuries
(fatigue affects coordination and concentration, elevates
muscle tension and as a result shows the greatest injury
potential)
Recovery Theory

Recovery quality depends on
- Age (Younger athletes recover faster)
- Gender (Female athletes tend to recover slower)
- Environmental factors (Hot-cold, altitude)
- Freedom of movement (Apparel, laces)
- Type of muscle fiber (Fast-twitch fibers fatigue faster then slow-twitch
fibers)
- Type of exercise & energy system (Slower recovery from endurance
training)
- Psychological factors (Stress during the training or post-training time)
- Freedom from acute localized trauma and overtraining (An injured
athlete is limited by high level of catabolic hormones and ammonia)
- Availability and replenishment of micronutrients (Vitamins &
minerals)
- Efficient energy transfer and removal of waste products (Depends
on the physical condition)
- Time differences (Changing of time zones)
Recovery Curve
Recovery
Recommended Recovery after Exhaustive Exercise
Biological parameters
Recovery process
Heart rate
Blood pressure
Return to normal
in 20 to 60 min
Restoration of muscle glycogen
a. After aerobic activity
10 hr to restore 60%
48 hr to restore 100%
Restoration of muscle glycogen
b. After anaerobic intermittent activity
2 hr to restore 40%
5 hr to restore 55%
24 hr to restore 100%
Removal of LA from the muscles and
blood
10 min to remove 25%
20-25 min to remove 50%
1 hr-1:15 hr to remove 95%
Proteins
Return to normal
in 12 to 24 hr
Fats, vitamins, and enzymes
Return to normal
more than 24 hr
Techniques of Recovery
1.
Natural
- Kinotherapy (Active rest)
- Stretching
- Different (antagonistic) activity from the exercises
- Jogging (removes about 62% of LA in the first 10 min)
- Complete Rest (Passive Rest)
Athletes require 9 – 10 hr of sleep
Techniques of Recovery
2.
Physiotherapy
- Massage (Reduce muscle tension, fatigue & microtrauma,
increase blood & lymphatic circulation)
- Thermotherapy (Heat) (Sauna, heat lamps, steam baths,
moist heat packs)
- Cryotherapy (Cold) (Brings the reduced pain effect)
- Contrast bath (Alternating vasoconstriction & vasodilatation)
- Oxygenotherapy (O2 Inhalation, yoga, respiratory exercises)
- Aerotherapy (Influence of +ions or – ions in atmosphere)
- Altitude cure (600-1,000M/1,800-3,000Ft brings high
humidity, low temperature, UV rays)
- Reflexotherapy (Acupuncture & Acupressure) (Distribution
of the energy flow along meridians/channels)
- Chemotherapy (Vitamins & minerals)
Fatigue and Overtraining

Exposing athlete to physical stress levels beyond their
capabilities or
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Providing inadequate rest (under rest)
Fatigue and Overtraining
Levels
1.
Acute fatigue
- muscular overstrain from a single training session
- lasts up 1 or 2 days
- Symptoms: muscle soreness, disturbed sleep, heightened
response to allergens
2.
Overload stimulus
- muscular overstrain from a shock microcycle
- lasts longer than 2 days
- Symptoms: reluctance to work, disturbed sleep, lack of appetite,
irrational use of energy, and emotional disturbance
Fatigue and Overtraining
3.
Overreaching
- induced by one or more intense microcycles or too few regeneration
periods
- lasts a few days up to 2 weeks
- may or may not be muscular overstrain
- Symptoms: as above, increasing resting HR, increased HR and LA
concentration during submaximal workloads, premature fatigue, drop in
performance, and increased thirst (especially during the night)
4.
Overtraining syndrome
- induced by successive overreaching microcycles w/ insufficient
regeneration
- lasts several weeks to several months
- significant organic changes, may or may not be muscular overstrain
- Symptoms: vary depending on intensity of stimuli (from heavy sweat to
aversion to training, carelessness)
- results in loss of shape, injury