training & recovery for elite athletes illus(trat)ions of the quest to speed up nature
Post on 25-Jan-2016
40 Views
Preview:
DESCRIPTION
TRANSCRIPT
03-10-2009
1
TRAINING & RECOVERY
for elite athletes
Illus(trat)ions of the quest to speed up nature
Karel PARDAENS, PhD
Bloemfontein, 03-10-2009
TRAINING & RECOVERY• PART 1. Recovery: what’s in a name?• PART 2. Long-term recovery
- periodisation- relative rest periods- absolute rest periods
• PART 3. Short-term recovery- modalities - sleep
• PART 4. Concluding remarks: is it possible to expedite a natural process other than with rest?
03-10-2009
2
Supercompensation: the most fundamental training principle
03-10-2009
3
Training (session or period)
‘RECOVERY’
Supercompensation
Homeostasis
EFFORT
REST
(Busso et al 2002)
FatigueMuscle damage
Metabolic acidosisMuscle cramps
Pain
Supercompensation: the most fundamental training principle
03-10-2009
4
Training
‘RECOVERY’
Supercompensation
(Busso et al 2002)
‘Homeostasis’
03-10-2009
5
EFFORT (EXERCISE)
REST (RECOVERY)
Supercompensation: the most fundamental training principle• Most fundamental, but most difficult to
quantify !!
• ‘Sport is an art’
• Fatigue, pain, muscle soreness, thirst, hunger,… at the end of exercise: - how far do you need to go?- when is the time for another training session?- how much time for tapering-off?- when will the athlete be at its best?
03-10-2009
6
Fatigue
“Common to everyone, a mystery to science”
03-10-2009
7
Fatigue: what’s in a name?
• Central vs. peripheral fatigue• General vs. local fatigue:
- decline of overall performance- decline of a certain system’s function:
- cardiorespiratory system- neurological system (peripheral nerves, CNS, ANS)- endocrinological system (hormonal) - metabolic system (substrate availability)- gastrointestinal system (e.g. stomach problems)- musculoskeletal system (muscle damage, soreness,
…)03-10-2009
8
Muscular ‘fatigue’• Metabolic acidosis
• Lactate accumulation
• (Mechanical) muscular damage (CKs)
• Cytokine production
• Oxidative stress (reactive oxygen species, ROS)
• Release of ‘heat-shock proteins’ (HSP)
• Delayed onset of muscle soreness (DOMS)
03-10-2009
9
Fatigue & Recovery• ‘Recovery’
= much more than ‘recovery from muscular fatigue’!
• Cfr. all bodily systems
• Cfr. chronic fatigue syndrome (CFS), overtraining syndrome (OTS): ‘fatigue’ can ‘accumulate’!
• Distinction (for the purpose of this presentation): → ‘chronic fatigue’ vs. ‘acute fatigue’→ ‘long-term recovery’ vs. ‘short-term recovery’
03-10-2009
10
Long-term recovery1 • Empirical necessity (cfr. performance declines / ameliorates)
cfr. nature, e.g. seasons (relative) rest periods are bio-logical
• All biological beings are subject to diurnal and circannual variation
• Impossible to be ‘in shape’ whole year long
03-10-2009
11
Long-term recovery2
• Periodisation = dividing training process into periods & mesocycles
- preparation period, competition period, transition period- mesocycles of 2-6 weeks, incl.:
(1) a load & rest phase (physical training)(2) a certain training ‘content’
= variation of the training frequency & intensity & time (volume) (F.I.T.) over the year
= (relative) rest of (a part of) the body
= variation of the physical demand by manipulating:- the (physical) F.I.T.-variables- the technical skills training - the tactical training
03-10-2009
12
Long-term recovery3
03-10-2009
13
Note: Overtraining vs. overreaching !
(Fry et al 1992)
Long-term recovery4
• Relative rest period =- stress other metabolic systems (e.g. aerobic vs. anaerobic // FT- vs. ST-fibers) (e.g. resistance training for a cyclist)- stress other muscles (e.g. tennis for a soccer player)- other coördination (e.g. MTB for a skater)- less stress on the body (training less & less intensive)(e.g. swimming 3 x/wk instead of 2 x/day)
• Absolute rest period = no sport activities
• Mental & physical:‘recharging batteries’
14
Long-term recovery5
03-10-2009
15
Datum of periode
16
Short-term recovery1
• Barnett A, Using recovery modalities between training sessions in elite athletes: does it help?, Sports Med 36: 781-796: 2006
• Most studies are based on (almost) untrained subjects↔ elite athletes !e.g. ‘repeated-bout effect’: prior training attenuates DOMS, muscle injury (CK), and loss of strength up to 6 (!!) months later
• “Biochemical, physiological or immunological markers that consistently detect an imbalance between training and recovery resulting in future performance decrements have yet to be indentified” (p.786)
• Main question = “is any the modalities more effective than rest?”(by enabling to tolerate greater training loads, or by augmenting the performance-enhancing effect of training at a given load?)
03-10-2009
17
When talking about ‘recovery’…
Recovery of performance(clinical)
vs. Recovery of underlying parameters
(subclinical)e.g. blood lactate, CKs,…
03-10-2009
18
Short-term recovery2: massage• According to studies:
- no effect on muscle blood flow- no effect on blood lactate removal- no effect on muscle strength recovery- slight effect on DOMS sensation → risk of overdoing !
• May even cause further trauma (upon tissue damage from exercise)
• Massage sessions may have important mental effects (cfr. e.g. cyclists during TdF)
03-10-2009
19
Short-term recovery3: active recovery• I.e. ‘cool-down’
• Well-established effect on blood lactate removal (cfr. ‘lactate shuttle’)
• HOWEVER: lactate is not a valid indicator of recovery quality !
• Might reduce muscle damage (cfr. CKs)
• No significant effect on performance after 4h
• May even be detrimental to rapid glycogen resynthesis
03-10-2009
20
NOTE: ‘regeneration training’• Bodybuilders: “feeder
workouts” (Croskery 1995)
• Very light AND very short training sessions may promote recovery from heavy training sessions→ cfr. hormonal response to exercisee.g. walking day after a marathon
03-10-2009
<Niveau> <Sporttak> <Discipline> <Module> <Vak> 21
Short-term recovery4: cryotherapy• I.e. cold water immersion
• Might be appropriate after activities that cause some level of traumatic injurye.g. team contact sports or martial arts
• However: only analgesic effect, no effect on DOMS
• Most recent research: “probably negative effects on training adaptation”(suppression of supercompensation)
03-10-2009
22
(Busso 2003)
Short-term recovery5: contrast T° water immersion• i.e. alternating immersion in
warm-to-hot and cold water
• Might enhance post-match CK clearance (study in rugby)
• However: mechanism=???
• Popular but probably no effect on performance after 4h
03-10-2009
23
Short-term recovery6: hyperbaric oxygen therapy• i.e. exposure to whole-body
pressure >1 atmosphere while breathing 100% oxygen
• Might increase rate of recovery from soft tissue injury by several mechanisms
• However: no (consistent) results both with regard to tissue injury markers and to performance measures
• Additional barriers:- cost of equipment & qualified personnel- risk of oxygen toxicity
03-10-2009
24
Short-term recovery7: NSAID• NSAID
= non-steroidal anti-inflammatory drugs
• Inhibiting cyclo-oxygenase (COX) , enzyme involved in synthesis of prostaglandins, modulators of inflammation
• Bio-logical role of inflammation in muscle repair !!!!!!!
• Use of NSAIDs over extended periods might have detrimental effect on adaptation to training !!
03-10-2009
25
Short-term recovery8: compression garments• 3 varieties:
1) for prevention/treatment of deep vein thrombosis2) sleeves worn over limbs/joints to provide support or reduce swelling3) elastic tights and tops worn as exercise clothing
• Very popular
• Mechanisms:- recovery blood lactate removal- less increase in plasma CK- decreased perceived soreness- reduced swelling- faster recovery of force production
• However: no evidence of improved recovery on performance to date!(cfr. also Duffield et al 2008 & 2009, Davies et al 2009)
03-10-2009
26
Short-term recovery9: stretching
03-10-2009
27
• Possible functions:1) increase ROM around joints: +(by various modes of stretching) (Mahieu et al 2007)
2) performance-enhancing effect: +/-(dependent on mode of exercise & stretching) (e.g. Kokkonen et al 2007: +)
3) injury prevention: ?/+ (Woods et al 2007: +)
4) facilitating recovery: ?/-• Possible mechanism: dispersion of oedema?
may not be a desirable goal! also no preventative effect on DOMS (Herbert & de Noronha 2007)
• Conclusion: no apparent short- or long-term benefit from stretching as a recovery modality
NOTE: muscle cramps & fasciculations• I.e. unvoluntary contractions of (part of) the muscle• Fasciculations: may be a sign of recovery• In those times: muscles more prone to cramps• Muscle cramps:
- associated with (physical) fatigue - additional influence of:
- training status- caffeine- Mg2+
- mental stress - sleep
• Balance stress/recovery !→ AND: both stress and recovery: determined by body and mind
• TRAINING = continuous search for an optimal equilibrium
03-10-2009
28
Short-term recovery10: electromyostimulation• involves transmission of
electrical impulses via surface electrodes to peripherally stimulated motor neurons eliciting muscular contractions
• Mechanism: increased blood flow → ‘muscle pump effect’ → enhance tissue repair
• Few studies: no improvement of recovery process
03-10-2009
29
Short-term recovery11: sleep• Most explicit mode of rest
• Better than e.g. shopping !“A good athlete is a lazy one”
• Better than e.g. watching TV?Cfr. neurogenesis during sleep
• Practice of elite/professional athletes (whether or not on training camp): - napping during afternoon- extensive nighttime sleep (cfr. study in Belgian female elite runners)
03-10-2009
30
Short-term recovery12: rehydration & glycogen resynthesis
03-10-2009
31
• If appropriate volume & sodium content → fluid balance & plasma volume can be restored <4 hrs
• Unlikely that currently used recovery modalities would compromise rehydration
• Rapid glycogen resynthesis: especially important if >1 training sessions/day !
• CHO stores can be restored <24 hrs ↔ between sessions
• 1.2 g/kg/hr at regular intervals up to 5 hrs post-exercise !
NOTE: antioxidant supplementation
03-10-2009
<Niveau> <Sporttak> <Discipline> <Module> <Vak> 32
• Unaccostumed (eccentric) exercise → inflammatory response → ROS (free radical production) → oxidative stress upon tissue → secondary damage
• NB: exact nature of relationship between ROS production, exercise-induced muscle damage (EIMD) & soreness is unclear
• “Vitamin C & E (as well as HMB & proteins) before & after exercise appears to provide a prophylactic effect in reducing EIMD” (Howatson & van Someren 2008)
• “Effects are only exhibited when nutritional status is deficient. There are no convincing effects of supplementation in well-trained athletes.” (Margaritis & Rousseau 2008)
To conclude…1
• The most effective recovery ‘method’ is:1) eating NSAIDs like candy2) sleeping 10 hrs a day3) a relative rest period4) a massage by a beautiful masseuse5) chatting on Facebook6) going on holiday for 3 weeks without sports equipment
03-10-2009
33
To conclude…2
• You know that recovery is complete when:1) muscle cramps disappear2) the interest in training arises3) blood lactate levels fall to zero4) fasciculations appear5) the coach says so6) DOMS no longer exists
03-10-2009
34
top related