Yuri Elkaim, BPHE, CK, RHN
http://15a3f9lhpmlx8l11rq-zxedpcn.hop.clickbank.net/
The human body
operates most efficiently when it is in balance, or has achieved a state
known as homeostasis. As such, optimal recovery means that all body
systems have returned to the state they were in before exercise
(homeostasis). However, for most avid exercisers, recovery is a limiting
factor. The better you can recover, the sooner and better you can
train. The process of recovery (regeneration) gets less attention than
it should. Every person should have a systematic plan that includes
recovery activities on a daily, weekly, monthly, and yearly basis. The
following are simple tools that you can implement to help your body
recover better between exercise bouts.
Cool-down
After exhaustive exercise, don't stop
and rest immediately. You can speed up the removal of lactic acid from
your muscles by continuing to exercise at a low intensity for 10-20
minutes. Cooling down can help reduce the feeling of stiffness that
often occurs after a workout and is especially important if your next
training session or event is scheduled a few hours later.
Static stretching before exercise puts
you at risk for damaging the very tissues you are trying to protect and
as such should be avoided. Research has shown that stretching causes
lengthening of the tendinous fibers within the muscle-tendon unit. Such
lengthening causes the tendon (or passive) component to lose much of its
shock absorbency, thus, placing the muscle fibers at greater risk of
trauma. However, stretching after exercise may help minimize muscle
soreness and may even help prevent future soft tissue injuries. Thus,
before activity, more active-type stretching routines that promote range
of motion and increased blood flow are recommended. Conversely, after
exercise, the emphasis should be on passive or static stretching to
allow the muscles to relax and return to their resting lengths.
Carbohydrates
The muscles are primed for quick
restoration of their carbohydrate fuel reserves (glycogen) immediately
after exercise, so don't wait too long to start eating foods and
drinking beverages rich in carbohydrate. Fruits, energy bars, and sports
drinks all contain large amounts of carbohydrate. From a nutrition
standpoint, post-exercise is one of the only times where you want to be
consuming high-glycemic index foods for they will stimulate a quicker
release of insulin and, thus, carbohydrate storage in the muscles.
Ideally, these fuels should be consumed as quickly as possible upon
finishing your exercise session.
Protein
Most forms of exercise lead to the
breakdown of proteins within the muscles. This breakdown-repair process
stimulates the muscles to rebuild and become stronger. Moreover, some of
our muscle proteins continue to be broken down during the recovery
phase after exercise. For a faster buildup of muscle proteins during
recovery, include a small amount of protein in the foods you eat. Milk,
cheese, eggs, whey protein shakes, sandwiches, nuts (almonds, walnuts)
and energy bars provide carbohydrate and protein. Look for easily
digestible protein sources (such as the ones listed above) following
strenuous exercise. Avoid saturated fats.
Fluids
Replacing lost fluid is crucial to the
recovery process. Having adequate fluids within your body promotes the
removal of toxins and waste from your muscles. Top off your supply of
fluids by drinking before exercise, continue to hydrate every 15 or 20
minutes during a workout, and replace any body weight lost during
exercise by drinking while you recover. Remember, 1 L of water is
equivalent to 1 kg of body weight. Therefore, if the difference between
your pre- and post-exercise weight is 1.5 kg (3.3 lbs) you would want to
rehydrate with 1.5 L of water to bring your body fluid back to
homeostasis. Before, during, and after exercise, the rule of thumb is
that if you’re thirsty, it’s too late! Therefore, be sure to have a
water bottle throughout the day to sip on. On a daily basis (at rest),
the number of ounces of water you should be consuming should equal half
of your body weight (in lbs). Thus, if you weigh 200 lbs, then you want
to be drinking 100 ounces of water (almost 3 L).
Salt
Your body loses water and minerals -
mostly sodium chloride, some potassium - when you sweat. Drinking water
alone during exercise and recovery will make it difficult to replace
body fluids rapidly because much of it will pass through the kidneys to
become urine. Replace the salt along with the water to counteract
dehydration. If you have to compete again within a few hours, consider
sports drinks that contain water, sodium chloride, or fruits such as
bananas which are high in potassium. Add extra salt to foods at mealtime
if you are susceptible to cramps. Consider using condiments, sports
drinks, and fitness waters instead of salt tablets.
Damage Control
Inflammation, swelling, and muscle
soreness are possibilities following strenuous exercise. To minimize the
effects, consider cold packs around joint areas, alternating cold and
hot whirlpool baths, and the use of specially designed magnets to speed
the recovery process. Light massage is also a good option for promoting
toxin removal from the tissues and reducing delayed onset muscle
soreness (DOMS). A study by Hilbert et al. showed that a 20 minute
massage 2 hours following exercise helped to reduce the intensity of
soreness 48 hours post-exercise in subjects who underwent 6 sets of
maximal eccentric hamstring contractions. Minimize foot contact with the
ground. Engage in light activities that increase blood flow while not
taxing the nervous system. Swimming, cycling, walking, and light jogs
are alternatives, but minimize foot contact with the ground.
Sleep
There is plenty of evidence to show
that lack of sleep can have an adverse affect on training and
competition. You might get by for a day or two with inadequate sleep,
but it will catch up with up sooner or later. If you haven't monitored
your sleep habits already, determine how much sleep you need each night
to ensure full recovery. It's not eight hours for everyone - could be
less, could be more. Then try to establish a routine that will allow you
get what you need to perform well.
Sleep is divided into 1.5-hour time
cycles. If you can time sleep cycles in increments of an hour and a half
(1.5 hours, 3.0 hours, 4.5 hours, 6.0 hours, 7.5 hours, 9.0 hours), you
have a better chance of waking up refreshed. The idea is to awake at
the top of the cycle instead of at the bottom. And don't dismiss the
power of a 20-30 minute nap during the day. The journal Sleep
highlighted a meta-analysis done on studies looking at the effects of
sleep deprivation on performance. The researchers found that overall
sleep deprivation strongly impairs human functioning. Moreover, they
found that mood is more affected by sleep deprivation than either
cognitive or motor performance and that partial sleep deprivation has a
more profound effect on functioning than either long-term or short-term
sleep deprivation.
Also be aware
that overtraining can impair your body’s ability to fully rest and
regenerate. A study in Medicine & Science in Sports & Exercise
revealed that female swimmers who trained excessively showed a higher
incidence of sleep disruptions.
In sum, there are several measure that
you can take to better your recovery between exercise sessions.
Remember that a combination of the several of the aforementioned tools
should be implemented for best results.
Yuri Elkaim, BPHE, CK, RHN
Creator, Fitter U
Creator, Fitter U
References:
Safran, M. et al (1989). Warm up and muscular injury prevention: an update. Sports Medicine, 239-249.
Hibert, J. et al (2003). The effects of massage on delayed onset muscle soreness. British Journal of Sports Medicine, 37: 72-75.
Pilcher, J & Huffcutt, A. (1996). Effects of sleep deprivation on performance: a meta-analysis. Sleep, 19(4): 318-326.
S. Taylor et al. (1997). Effects of
training volume on sleep, psychological, and selected physiological
profiles of elite female swimmers. Medicine & Science in Sports
& Exercise. 29(5):688-693.
About the Author
Yuri Elkaim is a world-renowned
fitness, nutrition, and weight loss expert. He is the creator Fitter U
and Treadmill Trainer, author of Eating for Energy, and the Head
Strength and Conditioning Coach for men's soccer program at the
University of Toronto. His trademarked 12-week Fitter U iPod workout
program has been helping thousands of people around the world get in
shape and lose weight fast without the cost and inconvenience of hiring a
trainer. Go to www.myFitterU.com now to get your FREE Fitter U workout and "How to Get Fit and Lose Weight Fast" report!
0 comments:
Post a Comment