The Learning Process
 
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Recovering From
Intense Athletic Training


We need time to recharge our Physical, Mental, and Emotional Batteries between Workouts

      The Recovery Principle suggests that athletes need adequate time to recuperate from the training regime and 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.

      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 exercise such as 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 over training effect.

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 Sports Training:
Principles of Training Athletes
Developing Skills for Figure Skating
Acquiring Sports Skills
Amount of Time to Acquire Sports Skills
Biomechanics of Sports
Balanced Principles For Training
Sports Skills & Mechanical Techniques
Physical Fitness & Preparedness
Individual Differences
The Overload Principle in Training
Recovering From Training
Principle of Reversibility
Principle of Specificity
Transference of Knowledge & Skills
Training Variation
Psychomotor Domain
Objectives of Psychomotor Goals

 
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