#8 recovery presentation final
TRANSCRIPT
Microsoft PowerPoint - #8 Recovery Presentation
FINAL(C) 2016 by Exercise ETC Inc. All rights reserved.
1
Comprehensive Recovery Strategies
No Pain No Gain?
• Rest and recovery should be a planned part of program design.
• Trainers must know the signs of overtraining or underrecovery.
• Professional athletes even have an off season.
• Recovery is the missing piece to program design.
What is Recovery?
1. Monitor athlete’s/client’s adaptation to training and stress
2. Selection of specific recovery techniques to minimize fatigue from training.
Controlling Fatigue and Recovery
• The Autonomic Nervous System:
• Both are controlled by the ANS.
Stimulus & Recovery TRAINING LOAD RECOVERY TIME
Acute Training Stress (standard fatigue)
< 2448 Hours
Unaccustomed Exercise (overstrain)
35 Days
Excessive Training Load/Insufficient Recovery
2 Weeks with a reduction in training load
ShortTerm Overreaching > 1 Month with substantial reduction in training loadLongTerm Overreaching
Sleep and ANS
• Sleep is the most important component in the recovery process.
• Sleep deprivation increases SNS activity.
• Leads to: – Delayed visual & auditory
reaction time – Reduces endurance
performance – Impairs motor function – Increased levels of fatigue – Decreased glucose metabolism – Suppressed immune response
Posture & Mobility 2016
(C) 2016 by Exercise ETC Inc. All rights reserved. 2
Sleep and Performance
• Extended sleep time leads to:
– Faster Sprint Times
– Improved Reaction Time
• Unfortunately this will be different for everyone.
• Strive for 8 hours but some may need less while others more
• Napping can help sleep debt.
• Use simple strategies to improve sleep.
Tips For Improving Sleep
• Avoid electronics (TV, phone, tablet…) right before bed.
• Go to bed the same time everyday.
• Reduce caffeine • Exercise earlier in the day • Your bed is only for
sleeping • Carbs before bed
• Post Workout Nutrition Strategies
• Anti Inflammatory Nutrition Strategies
• Endurance based exercise:
– 4:1 Carbs: Protein
• Resistance based exercise:
– 2:1 Carbs: Protein
Posture & Mobility 2016
(C) 2016 by Exercise ETC Inc. All rights reserved. 3
Types of Carbohydrates
• Primary goals for recovery is increase insulin and glycogen recovery.
• High vs Low Glycemic Load
– Maltodextrin
Types of Protein
• The role of protein post workout is mainly to increase muscle protein synthesis.
• Complete proteins must be consumed for synthesis to occur. – Animal based – Quinoa – Amaranth – Tofu
• Food Synergies – Combine legumes & whole
grains – Combine legumes & nuts/seeds
• Whole food examples: – Potatoes
– Tissue Remodeling
– Neuroprotective Effects
– Flaxseeds and Oil
Anti Inflammatory Pyramid Types of Fatigue
• 4 Types of fatigue a client can experience:
1. Metabolic:
• Fuel stores
(C) 2016 by Exercise ETC Inc. All rights reserved. 4
Signs of Fatigue Trainer/Coach’s Observation
Sign/Symptom of Non Adaptive Responses
Direct Communication Client says they have heavy legs, doesn’t feel good, tired, legs are sore…
Body Language Facial expressions, posture, signs of frustration.
Performance Poor skill execution, heavy legs, slow acceleration, slow decision making/response time.
Psychological Low concentration, low motivation, aggression, low self confidence
Gut Feeling/Other Poor eating habits/diets, poor sleep patterns, external stresses
Calder 2003
Warning Signs of UnderRecovery
• Educate clients to be aware of common signs they may not be recovering enough:
– Sudden drop in body weight > 3%
– Sudden increase in morning HR of > 68 bpm
– Inability to respond to relaxation or meditation
– Sleep disturbances
– Feeling constantly tired/sore
Monitoring Fatigue/Recovery
• Trainers & Coaches should be using tools to monitor the readiness state of clients.
• Questionnaires
• Technology
– Other readiness tests
Heart Rate Variability
• Measure of the time interval between heart beats. – R – R Interval
• HRV can measure the balance between the PNS & SNS controlling the heart.
• Provides insight to stress levels and recovery – High HRV indicates
increase parasympathetic activity
Rusko Heart Rate Test
• Start by lying down relaxed until your HR is stabilized. (approx. 2 min)
• Stand and record HR 15s after standing.
• Then the average HR between 90120th
second.
Strategies for Improving Recovery
There are three main strategies to choose from to enhance recovery:
1. Nutrition For Recovery
(C) 2016 by Exercise ETC Inc. All rights reserved. 5
HydrotherapyWarm Water
– Helps expand blood vessels
– Warm shower 510 minutes post workout increase lactate clearance & improve neural fatigue
– Vitasolo et. al. water jet massage helped maintain leg explosiveness the following day.
• 1215 min 45 days per week.
• Do not perform if second workout is planned for that day.
Hydrotherapy Cold Water
– Increases vasoconstriction
Contrast Therapy
• The combination of vasodilation and vasoconstriction improves blood flow. – Increases lactate removal and muscle repair
– Increases Q without increasing HR.
– Stimulate CNS (arousal)
• For home use have a hot shower and cold tub immediately post workout. – Hot 1 min: Cold 30 sec 45 times
“Flush” Active Recovery
– Flushing out of metabolic waste products
– Bringing new blood to the muscle to enhance repair
– Reduces DOMS
Compression Garments
– Improve blood flow clearing lactate
– Decrease in perceived soreness
• Mixed results in studies.
Massage
• 1015 min massage post workout may improve recovery and regeneration.
• Potential benefits include: – Enhance proprioception
– Increase mitochondrial production
– Reducing inflammatory markers
Posture & Mobility 2016
(C) 2016 by Exercise ETC Inc. All rights reserved. 6
478 Breathing
• Relaxed breathing helps enhance PNS activity.
• May help improve sleep and enhance recovery.
• Place the tongue at the roof of the mouth.
• Breath in (nose) for 4 sec, hold for 7 sec, breath out (mouth) for 8 sec.
Cobblestone Mats
• Potential benefits include: – Better sleep – Improved proprioception – Increase sense of well being – Reduced blood pressure
• Studies used 30 min 3 days per week.
• Make a rock mat for the shower with uneven rocks to stand on.
Psychological Skills
• Mental Toughness Skills – Positive self talk
• Relaxation Techniques – Visualization and music
Using What Works
• Find what works for you to improve recovery from training.
– Floatation Spas
• Planned recovery weeks.
– Work on technique
Educate Clients
• Recovery techniques typically occur outside the gym.
• Give them tools to understand how to take care of themselves at home/work.
Comprehensive Recovery Strategies
No Pain No Gain?
• Rest and recovery should be a planned part of program design.
• Trainers must know the signs of overtraining or underrecovery.
• Professional athletes even have an off season.
• Recovery is the missing piece to program design.
What is Recovery?
1. Monitor athlete’s/client’s adaptation to training and stress
2. Selection of specific recovery techniques to minimize fatigue from training.
Controlling Fatigue and Recovery
• The Autonomic Nervous System:
• Both are controlled by the ANS.
Stimulus & Recovery TRAINING LOAD RECOVERY TIME
Acute Training Stress (standard fatigue)
< 2448 Hours
Unaccustomed Exercise (overstrain)
35 Days
Excessive Training Load/Insufficient Recovery
2 Weeks with a reduction in training load
ShortTerm Overreaching > 1 Month with substantial reduction in training loadLongTerm Overreaching
Sleep and ANS
• Sleep is the most important component in the recovery process.
• Sleep deprivation increases SNS activity.
• Leads to: – Delayed visual & auditory
reaction time – Reduces endurance
performance – Impairs motor function – Increased levels of fatigue – Decreased glucose metabolism – Suppressed immune response
Posture & Mobility 2016
(C) 2016 by Exercise ETC Inc. All rights reserved. 2
Sleep and Performance
• Extended sleep time leads to:
– Faster Sprint Times
– Improved Reaction Time
• Unfortunately this will be different for everyone.
• Strive for 8 hours but some may need less while others more
• Napping can help sleep debt.
• Use simple strategies to improve sleep.
Tips For Improving Sleep
• Avoid electronics (TV, phone, tablet…) right before bed.
• Go to bed the same time everyday.
• Reduce caffeine • Exercise earlier in the day • Your bed is only for
sleeping • Carbs before bed
• Post Workout Nutrition Strategies
• Anti Inflammatory Nutrition Strategies
• Endurance based exercise:
– 4:1 Carbs: Protein
• Resistance based exercise:
– 2:1 Carbs: Protein
Posture & Mobility 2016
(C) 2016 by Exercise ETC Inc. All rights reserved. 3
Types of Carbohydrates
• Primary goals for recovery is increase insulin and glycogen recovery.
• High vs Low Glycemic Load
– Maltodextrin
Types of Protein
• The role of protein post workout is mainly to increase muscle protein synthesis.
• Complete proteins must be consumed for synthesis to occur. – Animal based – Quinoa – Amaranth – Tofu
• Food Synergies – Combine legumes & whole
grains – Combine legumes & nuts/seeds
• Whole food examples: – Potatoes
– Tissue Remodeling
– Neuroprotective Effects
– Flaxseeds and Oil
Anti Inflammatory Pyramid Types of Fatigue
• 4 Types of fatigue a client can experience:
1. Metabolic:
• Fuel stores
(C) 2016 by Exercise ETC Inc. All rights reserved. 4
Signs of Fatigue Trainer/Coach’s Observation
Sign/Symptom of Non Adaptive Responses
Direct Communication Client says they have heavy legs, doesn’t feel good, tired, legs are sore…
Body Language Facial expressions, posture, signs of frustration.
Performance Poor skill execution, heavy legs, slow acceleration, slow decision making/response time.
Psychological Low concentration, low motivation, aggression, low self confidence
Gut Feeling/Other Poor eating habits/diets, poor sleep patterns, external stresses
Calder 2003
Warning Signs of UnderRecovery
• Educate clients to be aware of common signs they may not be recovering enough:
– Sudden drop in body weight > 3%
– Sudden increase in morning HR of > 68 bpm
– Inability to respond to relaxation or meditation
– Sleep disturbances
– Feeling constantly tired/sore
Monitoring Fatigue/Recovery
• Trainers & Coaches should be using tools to monitor the readiness state of clients.
• Questionnaires
• Technology
– Other readiness tests
Heart Rate Variability
• Measure of the time interval between heart beats. – R – R Interval
• HRV can measure the balance between the PNS & SNS controlling the heart.
• Provides insight to stress levels and recovery – High HRV indicates
increase parasympathetic activity
Rusko Heart Rate Test
• Start by lying down relaxed until your HR is stabilized. (approx. 2 min)
• Stand and record HR 15s after standing.
• Then the average HR between 90120th
second.
Strategies for Improving Recovery
There are three main strategies to choose from to enhance recovery:
1. Nutrition For Recovery
(C) 2016 by Exercise ETC Inc. All rights reserved. 5
HydrotherapyWarm Water
– Helps expand blood vessels
– Warm shower 510 minutes post workout increase lactate clearance & improve neural fatigue
– Vitasolo et. al. water jet massage helped maintain leg explosiveness the following day.
• 1215 min 45 days per week.
• Do not perform if second workout is planned for that day.
Hydrotherapy Cold Water
– Increases vasoconstriction
Contrast Therapy
• The combination of vasodilation and vasoconstriction improves blood flow. – Increases lactate removal and muscle repair
– Increases Q without increasing HR.
– Stimulate CNS (arousal)
• For home use have a hot shower and cold tub immediately post workout. – Hot 1 min: Cold 30 sec 45 times
“Flush” Active Recovery
– Flushing out of metabolic waste products
– Bringing new blood to the muscle to enhance repair
– Reduces DOMS
Compression Garments
– Improve blood flow clearing lactate
– Decrease in perceived soreness
• Mixed results in studies.
Massage
• 1015 min massage post workout may improve recovery and regeneration.
• Potential benefits include: – Enhance proprioception
– Increase mitochondrial production
– Reducing inflammatory markers
Posture & Mobility 2016
(C) 2016 by Exercise ETC Inc. All rights reserved. 6
478 Breathing
• Relaxed breathing helps enhance PNS activity.
• May help improve sleep and enhance recovery.
• Place the tongue at the roof of the mouth.
• Breath in (nose) for 4 sec, hold for 7 sec, breath out (mouth) for 8 sec.
Cobblestone Mats
• Potential benefits include: – Better sleep – Improved proprioception – Increase sense of well being – Reduced blood pressure
• Studies used 30 min 3 days per week.
• Make a rock mat for the shower with uneven rocks to stand on.
Psychological Skills
• Mental Toughness Skills – Positive self talk
• Relaxation Techniques – Visualization and music
Using What Works
• Find what works for you to improve recovery from training.
– Floatation Spas
• Planned recovery weeks.
– Work on technique
Educate Clients
• Recovery techniques typically occur outside the gym.
• Give them tools to understand how to take care of themselves at home/work.