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 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 Theory

Recovery Curve

Recovery

Recommended Recovery after Exhaustive Exercise

Biological parameters Recovery process

Heart rateBlood pressure

Return to normal in 20 to 60 min

Restoration of muscle glycogena. After aerobic activity

10 hr to restore 60%48 hr to restore 100%

Restoration of muscle glycogenb. 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 normalin 12 to 24 hr

Fats, vitamins, and enzymes Return to normalmore than 24 hr

Techniques of Recovery1. 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

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)

Techniques of Recovery

Fatigue and Overtraining

Exposing athlete to physical stress levels beyond their capabilities or

Providing inadequate rest (under rest)

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

Fatigue and Overtraining