caused by the accumulation of metabolic by-products such as hydrogen ions
ATP-PC fatigue
caused by the depletion of creatine phosphate
Aerobic Fatigue
caused by glycogen depletion, associated with central nervous system fatigue, thermoregulatory fatigue and dehydration
Passive recovery - Anaerobic (ATP-PC)
30 seconds equals 70% of creatine phosphate to restore
90 seconds equals to around 90% of creatine phosphate to restore
Active recovery (anaerobic systems)
used to prevent the accumulation of metabolic by-products such as hydrogen ions
performing the same activity at a lower intensity speeds up the removal of metabolic by-products by contracting muscles to influence blood flow, preventing venous pooling
Consumption of High GI foods- Aerobic fatigue recovery
recommended to be consumed as soon as possible after the exercise has concluded to allow for optimal and quicker recovery. Ideally should be consumed within a half-hour to an hour period for recovery within 2 hours, any longer would possibly delay full recovery for 48 hours.
Rehydration - Aerobic Fatigue recovery
consumes electrolytes, salts and water during and post exercise to prevent dehydration from occurring. The best way to consume these fuels is by drinking sports drinks such as gatorade and powerade. Consume 1.5kg of fluid for every kilogram of fluid lost
