Method to Recover from Exercise

• Why do participants need to recover after exercise?

  Avoid :

  • excessive fatigue
  • potential nausea
  • muscle soreness
  • cramps
• Cool Down

  • decrease in body temperature
  • removal of lactic acid
  • reduction in DOMS (delayed onset muscle soreness)
  • decrease in dizziness or nausea
  • returning heart rate and breathing rate to resting by maintaining blood flow
• Rehydration

  The replacement of fluids and minerals lost from sweating during exercise

  • It is not just the replacement of water that is required, minerals also need to be replaced as these are lost as part of sweat evaporating from the surface of the skin
  • Recovery drinks can be consumed which contain the minerals necessary, plus water, for good recovery
• Glucose must also be replaced as this is broken down to release energy for muscles during aerobic and anaerobic exercise

  Glucose is a carbohydrate, so to aid recovery a participant should consume carbohydrates following strenuous exercise, this could be added to fluids or consumed as part of a meal or snack
• Ice Bath

  • An ice bath can be used to aid recovery
  • Intense exercise can cause muscle tissue to tear which can contribute to and cause DOMS
  • Research suggests that ice baths aid recovery by:
  • Causing blood vessels to constrict and push out waste products such as lactic acid
  • Reducing swelling
  • Promoting increased blood flow to muscles after the ice bath has finished
• Massage

  • During massage, muscles and joints are rubbed and kneaded by the hands (usually of a sports massage therapist or physiotherapist), or by dedicated equipment such as an electric handheld massager
  • This can help reduce pain and swelling and reduce DOMSas it stimulates blood flow and prevents muscle fatigue and stiffness