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Methods to Speed up Recovery Process
- Cool down
- By cooling down and exercising at a low
intensity (jogging etc.) then greater amounts of
oxygen are consumed
- creatine phosphate stores will replenish at a faster rate.
- more oxygen - quicker the removal
of lactic acid
- By cooling down and exercising at a low
intensity (jogging etc.) then greater amounts of
oxygen are consumed
- high carbohydrate and protein meal within 30 minutes post exercise
- optimum time for the uptake of carbohydrate and
protein is within 30 minutes of finishing exercise.
- High Glycaemic Index carbohydrate plus Low Glycaemic Index
- enables the body to begin restoring the glycogen used over exercise
period.
- Also proteins help the muscles to
grow and repair.
- Also proteins help the muscles to
grow and repair.
- enables the body to begin restoring the glycogen used over exercise
period.
- optimum time for the uptake of carbohydrate and
protein is within 30 minutes of finishing exercise.
- Recovery supplements
- The use of recovery supplements is widely used in
sport for recovery purposes.
- contains a mixture of
- carbohydrate to re-supply the glycogen stores,
- protein and amino acids for growth and repair of the muscle
- creatine helps restore CP stores.
- carbohydrate to re-supply the glycogen stores,
- The use of recovery supplements is widely used in
sport for recovery purposes.
- Ice baths
- when we exercise at a
high intensity, small
micro-tears occur in the
muscles
- Some research believes that micro-tears causes Delayed Onset
of Muscle Soreness (DOMS) or at least the swelling that takes
place around the micro-tears
- Baths reduce the swelling around the muscle
micro-tears and reduce the pain
- performer is able to
train at a higher
intensity the next day
- research on this is not conclusive
- when we exercise at a
high intensity, small
micro-tears occur in the
muscles
- Massage
- serve two purposes
- the first is
psychological
benefits e.g.
the relaxing
feeling of the
massage
- Secondly, it can help physically by
returning de-oxygenated blood from the
muscle tissue to the heart to be
re-oxygenated.
- the first is
psychological
benefits e.g.
the relaxing
feeling of the
massage
- serve two purposes
- Compression Clothing
- compression clothing
can help recovery by
maximising the pumping
action of the muscles in
returning blood to the
heart
- help with
subsequent
removal of lactic
acid and blood
lactate.
- compression clothing
can help recovery by
maximising the pumping
action of the muscles in
returning blood to the
heart
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