2.PER

Post Exercise Recovery

CATEGORY:

•Training Response

DEFINITION:

•Methods utilised to ensure rapid and optimum recovery from training

FUNCTION:

•Improves circulation to remove metabolic waste and circulate oxygen and nutrients

ACTION:

•Hot & Cold...

-Heat (sauna, shower etc) promotes circulation (removal of metabolic waste e.g hydrogen ions) carrying oxygen and nutrients to repair tissue

-Cold cools core temperature (essential in hot weather), reduces inflammation and promotes healing in tissue much like hot

•Flexibility & Tissue Treatment...

-Self-massage (with ball or roller) to separate layers of muscle so inelastic Collagen Fibres don't appear in stress points reducing flexibility

•HIIT & LIIT...

-HIIT (High Intensity Interval Training) followed by Low Intensity Training (LIT) helps body recover more quickly

•Compression Clothing...

-Worn before & after improves circulation, removing metabolic waste and promotes oxygen flow to repair tissue

FACTS:

•Sleep...

-Hormones beneficial to a training response are mostly produced during REM sleep

•Periodising Workouts...

-Non-Linear cycling of HIT & LIT

-Time off training also required for repair & recovery and injury prevention

MANIPULATION:

•Utilising combinations of these techniques in Training Protocols allows for more training and greater results on a weekly basis

DIETING:

•Adequate nutritional intake is required for any Training Protocol

•Pre-training nutrition

-Quality Protein (shakes are digested quickly) ingested before exercise creates largest rate of Protein Synthesis

•Post-training nutrition...

-Carbohydrates after exercise refuels, increases Insulin levels promoting utilisation of protein due to Anabolic response

-Proteins repair muscle tissue

—Important after HIIT to release Hormones (Testosterone, Growth Hormone)

-3:1 Carb:Prot 30-45mins after exercise

—Protein @ 0.25g / KG Body weight 30-45mins after is good

RELATED TO:

•Training Protocols

•Nutrition

NOTES:

•