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The Principle of Recovering

Extreme Exercise Causes Exercise Induced Micro Traumas
      In addition, lactic acid builds up in the muscle tissue causing swelling that begins immediately after ceasing exercising. A cooling down program allows your muscles time to buffer the lactic acid and reduces the blood lactate buildup in the muscle tissue, a major cause muscle soreness and swelling. The goal is to bring body temperature back down to normal in a reasonable period of time. Note: A cold shower is not as effective because the cold water causes vasoconstriction that reduces heat exchange between your body core and the external environment.

      Immediately after a work out session, there are several nutritional deficiencies that must be replenished as soon as possible. The recovery progress will be delayed without post workout meals that restore the body's reserves.

      Rehydrate with water. Don't use coffee, tea, or alcohol to replenish fluids lost during training or competing. Dehydration significantly reduces mental and physical performance.

      Waste products are produced in the muscle tissue during exercise that need to be flushed out of your body as quickly as possible to decreasing post workout muscle soreness.

       The protein you consume before, during, or after exercise is useless without carbohydrates. The absence of carbohydrates causes the body will burn dietary protein and eventually causes the break down of muscle tissue to use as fuel. Long-term under consumption of carbohydrates combined with intense exercise leads to over training.

       Perspiration during heavy exercise depletes your electrolyte levels - ions of sodium, potassium, and calcium. When the body has lost a significant amount of body weight to perspiration, it is essential to replace the lost electrolytes too. You have to replace these salts before muscle recovery can occur.

       Soreness comes from tight muscles, not from metabolic waste products. Prioritize flexibility training and you'll feel much better!

       Injured joints and pulled muscles are a common result of excessive overload. Treating these minor injuries hastens healing. Trainer use the RICE principle – rest, ice, compression, and elevation. An ice pack should be immediately applied directly to the sore/swollen areas for up to 20 minutes and repeated every 2 to 3 hours as needed.  Wrap a compression bandage around the injury site between icings. Keep the injury site above the level of your heart.

Active recovery workouts

       There are recovery exercises that will help reduce the time between workouts. A low-intensity exercise routine on an off day, especially after an extremely intense workout or competition, will assist with muscle recovery by flushing the muscles with oxygenated blood and removing lactate from the tissues. It also helps counter the psychological letdown that can occur following a maximum effort session.

       Make sure your active recovery workout is different from your typical training routine. There is no benefit if you work out the same way you normally train.  Stretching is an essential component of active recovery.  The inexperienced athlete assumes that their soreness is delayed onset muscular soreness (DOMS), but are actually minor muscle pulls caused by weight assisted stretching of inflexible muscles.

Recovery is also known as Recharging, Replenishing, and Revitalization
     
Every athlete benefits from taking the time to recharge the body's Physical, Mental, and Emotional reservoir between Workouts.

      The Recovery Principle describes the reasons why athletes need adequate time to recuperate from the training regime and/or participating in a competition. Many trainers believe that an athlete's ability to recover from workouts is just as important as the workout itself.

      It is during a rest period that an athletes' body adapts to the stress they experience during intense workout sessions and competitions. A rest period also provides time for the athlete to prepare mentally for the next stage of their training and reflect on the progress they have achieved thus far in  the seasonal training plan.

      Many elite athletes use interval training programs to incorporating recovery periods into their workout and increase their work capacity.

      One to two days between weight training workouts usually is an adequate time for recovery. Cardio, flexibility, warm-up and cool down exercise activities can be performed with daily on ice practice sessions.

      Adequate sleep patterns, a balanced nutrition plan, and good healthy lifestyle habits during intensive training periods are critical if an athlete is to recuperate. This includes no smoking, alcohol, or drugs.

      Recovery can be facilitated by whirlpools and/or massage to facilitate muscles relaxing and rebuilding while minimizing muscle soreness.

      Immediately after intense exercise workouts an athlete should participate in an active cooling down process such as by jogging or walking. This prevents the potential for venous pooling.

      Rhythmic exercises to music, such as jazzercise, ballet or ballroom dancing, increases blood flow through the veins and heart during rest/recovery period, speeding up lactate removal from the blood.

Recommended Reading:

Principles of Training « Total-Fit  Nov. 11, 2007 ... There are four main training principles that we need to consider ... The principle of recovery is very important for the well being of the trainee.

The Recovery Principle for Sports Training
The Recovery Principle asserts that athletes need adequate rest time to recuperate from training sessions.

Rest and Recovery - Why Athletes Need Rest and Recovery After ...
Building recovery time into any training program is important because continuous training can actually weaken the strongest athletes. The Principle of Adaptation states that when we undergo the stress of strenuous exercising, the body repairs and strengthens itself in the time between workouts.

Rest & Recovery (Principles of Weight Training) March 30, 2008 ... Rest and recovery is the fourth principle of weight training. It says that each muscle requires adequate time to rest and recover between training sessions.

References:

The Recovery Principle for Sports Training The Recovery Principle asserts that athletes need adequate rest time to recuperate from training sessions.

The Overload Principle for Sports Training The Overload Principle is a basic sports fitness training concept. It means that in order ... Too little recovery over time can cause an overtraining effect.

Exercise Recovery Tips - 10 Ways To Recover Quickly After Exercising What you do after exercise can help or hinder your recovery. Learn what to do to speed your physical recovery from a hard workout.

Buffering Lactic Acid: Recovering From Exercise Buffering Lactic Acid: Recovering From Exercise. When we exercise at high intensities we often feel a burning in the muscle. This burning sensation is lactic acid.

Recovery Nutrition Guidelines After Hard Exercise The sports industry bombards us with commercial recovery foods and fluids. How essential are these products to your performance?

Sports nutrition: post-exercise muscle recovery The need to consume protein and carbohydrates after exercise has become the central plank of most post-exercise recovery strategies - to increase your strength.

Sports drinks: recovering from exercise with hypotonic drinks The importance of post-exercise rehydration: Increase your strength speed and stamina at the Peak Performance sports science Library.

Mental Health Recovery Principles

Teacher Resources present an inclusive curriculum to cater to all learning styles and to extend your own teaching style for greater teaching satisfaction.

Principles of Training « Total-Fit
Nov. 11, 2007 ... There are four main training principles that we need to consider ... The principle of recovery is very important for the well being of the trainee.

Engineered Athlete Services: Principles of Training  Nov. 10, 2005 Principles of Training. Fundamental Principles of Training. 1. Progressive overload 2. Super-compensation 3. Recovery 4. Specificity 5.

Principles of Sports Training

Developing Course Materials

Instructional Design

Training Principles

Resources:

The following internet links have been gleaned from personal communications
combined with information from public institutions and athletic organizations/
associations that have a web presence with information concerning team and
individual sports programs:

      
Principles of Athletic Training:

 
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