recovery

• methods used for recovery

  • cool down
  • rehydration
  • manipulation of diet
  • ice baths
  • massage
• why do you have to do recovery?

  • avoid tiredness/ excess fatigue
  • avoid nausea
  • avoid doms
  • avoid cramps
  • replenish energy sources
• DOMS

  • delayed onset muscle soreness
  • does not occur immediately after exercise, but 1-2 days after a period of intense exercise
  • caused by microscopic damage to muscles
• cool down

  • helps your body gradually return to its pre exercise state
  • 5-10 mis of light exercise with a gradual reduction in intensity to decrease the bodys temperature and reduce carbon dioxide from the working muscles
  • followed by 5-10 mis of static stretching to help the muscles that have been working to relax
• rehydration

  • replacing fluids that are lost during exercise
  • when we sweat, we lose water and minerals so if you dont drink water then it can lead to dehydration
  • water is suitable if exercise is for a short period of time but isotonic drinks are better for longer periods of exercise
• diet

  • food high in carbohydrates should be consumed as soon as possible after exercise to replace the glucose stores used
  • consuming protein after exercise helps withvmuscle growth and repair
  • flavoured milk/ meal replacement drinks are good as they are carbohydratees added to rehyrdration fluids
  • energy in must=energy out to prevent weight gain
• ice baths

  • the ice bath causes vasoconstriction of the blodd vessles to the muscles which reduces blood flow to deep tissues which prevents swelling in the arms and legs
  • when the performer gets out of the ice bath into warmer temperatures, vasodilation occurs so oxygenated blood rushes to the muscles and helps remove lactic acid and waste products
• negatives of ice baths

  • unplesant
  • faff
  • someone has to set it up
• massage

  • a qualified massage therapist rubs and kneads the muscles with hands and elbows following vigorous exercise
  • prevents and relieves doms by encouraging blood flow
  • reduces swelling and stiffness in fatigued or newly exercised muscles
  • increased blood flow increases oxygen delivered to the muscles and helps remove lactic acid
• negatives of massages

  • expensive
  • need equipment
  • good alternatives like massage gun or foam roller