Optimising performance through Optimising performance through acute pre, during and post-acute pre, during and post-

exercise practices exercise practices

Dr Mark RussellDr Mark RussellNational Lead Applied Exercise Physiology – UK Deaf SportNational Lead Applied Exercise Physiology – UK Deaf Sport

Programme Leader MSc Strength and ConditioningProgramme Leader MSc Strength and Conditioningmark.russell@northumbria.ac.uk

Twitter: @DrMarkRu55ellTwitter: @DrMarkRu55ell

OutlineOutline

Introduction and purposeIntroduction and purpose Workshop taskWorkshop task StrategiesStrategies

Pre-exercisePre-exercise During exerciseDuring exercise Recovery from exerciseRecovery from exercise

PurposePurpose

Optimised performance is the Optimised performance is the major aim of any elite athletemajor aim of any elite athlete

Difference between the 1Difference between the 1stst and 4 and 4th th place finishers at place finishers at the Olympics or World Championships for a the Olympics or World Championships for a variety of sports is typically less than 1.5% variety of sports is typically less than 1.5%

(Kearney, 1996)(Kearney, 1996)

When do you start to prepare?When do you start to prepare?

Preparing for exercise starts a long time before you wake up on the day of doing it! Training for the event Practising the strategies to be used “Loading” carbohydrates in the days before

exercise improves performance compared to those that only consume carbohydrates in the hours before the event.

In small groups, provide details on In small groups, provide details on the strategies you use on the day the strategies you use on the day of exercise (this can be either an of exercise (this can be either an

event or training) to improve event or training) to improve your performance your performance

Get as many as possibleGet as many as possible

Defend your answers!Defend your answers!

Competition dayCompetition day

Warm upWarm up

What is the purpose? Smoothing the change between a state of rest

to a state of exercise

Most of the effects of a warm up are thought to relate to an increase in body temperature

Hence the term “warm up”Hence the term “warm up”

Is that the whole story… Does the warm-up do things other than just

heating you up? Elevations in the mental preparedness Increases in the activity of the nervous system Muscular compliance Grooving of key motor patterns

The warm-up has to be structured in such a way that produces benefits (i.e., both physically and mentally) without compromising competitive performance

Why not just heat the body?

So what can you do?So what can you do?

Prevent the loss of what you have Prevent the loss of what you have worked for….worked for…. Consider the time between the end of Consider the time between the end of

the warm-up and the start of the eventthe warm-up and the start of the event Re-warm upRe-warm up

Breaks for injuryBreaks for injury Half-timeHalf-time Preparation roomsPreparation rooms

Kilduff Kilduff et al. et al. (In press). (In press). JSAMSJSAMS

Application….?Application….?

Spot the difference

During exerciseDuring exercise

Prolonging performanceProlonging performance

Maintain hydration – 150 ml Maintain hydration – 150 ml electrolyte-containing fluid every 15 electrolyte-containing fluid every 15 minmin

Provide energy – 6-10% Provide energy – 6-10% Carbohydrate solutionCarbohydrate solution

Post-exercise (Recovery)Post-exercise (Recovery)

What is recovery?What is recovery?

After any form of exercise the body After any form of exercise the body has to return to its pre-exercise statehas to return to its pre-exercise state

Recovery continuumRecovery continuum

SecondsSeconds WeeksWeeks

Why is recovery Why is recovery important?important?

Faster recovery Faster recovery

==

Sooner you can exercise to at least Sooner you can exercise to at least the same intensitythe same intensity

Why is it important?Why is it important?

Gill Gill et al. et al. (2006). (2006). BJSMBJSM, , 4040, 260-263., 260-263.

So what can you do? So what can you do?

7-12 min of light jogging (multidirectional, dynamic stretching) or cycling (80-100 rpm).

Active recoveryActive recovery

So what can you do? So what can you do?

Shower: Alternate between 60 s cold (8-15oC), 120 s hot (38-42oC) with minimal time between. Repeat 3-5 times.

Baths: Immerse part of body trained (i.e. lower body, immerse to pelvis; whole body, immerse to neck). Alternate to finish on cold for more aggressive recovery, hot for relaxation.

Contrast water therapyContrast water therapy

So what can you So what can you do?do?

10-15oC, 1-10 min and repeat so total time = 12-15 min (1 min seated recovery at room oC between repetitions).

Ice bathsIce baths

So what can you do? So what can you do?

Wear for a minimum 12 hours and apply to appropriate limbs

Research supports the garment composition is similar to Skins (76% nylon and meryl fibre, 24% Roica spandex).

Compression garmentsCompression garments

So what can you do? So what can you do?

Low intensity swimming, shallow water walking, jogging and stretching performed for 25-30 min.

Pool recoveryPool recovery

So what can you do?So what can you do?

Sleep hygieneSleep hygiene Avoid stimulants for at least 5 h before bed Avoid stimulants for at least 5 h before bed

timetime Consider the sleep environmentConsider the sleep environment Establish a routineEstablish a routine Sleep when tiredSleep when tired

SupplementationSupplementation

SleepSleep

SummarySummary

Pre-exercisePre-exercise Warm up / re-warm up / minimising the lossWarm up / re-warm up / minimising the loss

During exerciseDuring exercise Energy provisionEnergy provision

Recovery from exerciseRecovery from exercise Strategies to enhance recoveryStrategies to enhance recovery

Any questions?Any questions?

or feedback……..you can be or feedback……..you can be honest!!honest!!

Thank you for your attentionThank you for your attention