[Xapian-tickets] [Xapian] #655: Recovering Training For Muscle Stiffness And Injuries, GMAX Muscle Supplement Guide
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Mon Sep 1 13:40:46 BST 2014
#655: Recovering Training For Muscle Stiffness And Injuries, GMAX Muscle
Supplement Guide
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Reporter: jani11 | Owner: olly
Type: enhancement | Status: new
Priority: low | Milestone:
Component: Other | Version:
Severity: trivial | Keywords: GMAX
Blocked By: | Blocking:
Operating System: All |
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When planning training programs for athletes, it is easy to write sets,
reps, time, volume, intensity, and tasks. Nevertheless, the development of
recovery programs to ensure effective adaptation occur between workouts is
more complex, as explained by James Marshall Before we look at how the
reduction can be optimized, it is important to understand that this is
important. It is very important for both coaches and athletes; coaches,
because they're going to need to plan time and resources to help rebuild
and athletes, because they will have to implement the strategy.
According to the "theory of supercompensation" (Figure 1), after the body
is exposed to a stressful situation, which states that an adequate
recovery occurs, it will adapt and become stronger (1). Without exposure
to this stimulus, the body will soon return to its previous state.
However, if the training occurs during supercompensation phase, the more
work and higher intensities can not be tolerated. However, if the training
is too fast, the recovery is incomplete, can be made smaller and the
athlete can wear down, trauma or depletion
Fatigue comes in different forms, including the central nervous,
peripheral hormonal and psychological; Thus, the recovery process should
address all these different areas. Different aspects of fatigue recovery
requires a different amount, and it is difficult to balance recovery. For
example, to compete in the finals of the competition may actually be
physically easier than in training, but the emotional stress,
psychological and hormonal will be much higher, and this should be taken
into account when planning training after the competition.
If the recovery is useful in an attempt to reduce the time between
training stimulus and supercompensation. Inadequate recovery strategy will
mean that you are not ready to train the next session; instead of
strengthening the status of the studies, another session really puts you
back. There are some instances where there is insufficient recovery can be
planned, such as a training camp for a few days, but it must be
accompanied by a few days, to make it easier supercompensation occur.
Nevertheless, during the competitive season, it is difficult, time can be
a coach work, thereby enhancing the recovery is crucial.
The role of sports recovery '''[http://gmaxreclameaqui.com/ GMAX]'''
Comparison of recovery strategies
What are the best recovery strategy in a realistic learning environment?
Researchers in Australia, looking at interventions recovery netball
players after training modeled netball chains (2). Players perform the
same scheme on two consecutive days, and then one of the four measures of
recovery:
Recovery processing;
Active recovery;
Immersion in cold water (CWT);
Contrast water purification.
All four events are held for 15 minutes to restore the passive group was
closed for the entire time. Recovering active groups moderate exercise is
performed for 40% of maximal oxygen consumption (VO2max), while the cold
water immersion items placed in a water bath (9.3C) at the top of the
hipbone blocked for 5 minutes, then 2.5 minutes in the bath - repeated two
ori.Grupul contrast therapy also has water bath at a temperature the same,
but this time for 1 minute, then hot shower (39.1C) for about 2 minutes
and it has a total of five times.
Recovery performance was rated higher (20m sprint, vertical jump and
overall chain) and lactate measurement, heart rate, ratings of perceived
stress and muscle pain. The results showed no statistical difference in
performance on the two circuits or physical measurements for any recovery
interventions (the fact that there was a whole 24 hours of recovery
between the two sessions can justify it, and the chain was a challenge,
but not the highest).
Nevertheless, there is a difference in the perception of recovery;
subjects which have a contrast immersion in water and treatment with cold
water and were perceived as being more restored. This can be important
because it shows the relevance of the process of psychological recovery.
It also stresses the need to preserve the recovery strategy tailored to
the individual.
Restoring education
compression clothing
Another study netball players also found no difference in performance as a
result of the intervention - this time with the help of compression
stockings (5). Subjects of five sets of 20-salts with drop height of 60
cm, followed by immediate Jump as high as it would be with a period of 2
minutes between sets. Two measures of reinstatement had to wear
compression stockings or 48 hours, or just wear normal clothes.
The results showed that there was no performance difference between the
groups in subsequent tests sprint; Both groups of 48 hours is slow drop
salt than before. However, the muscle was seen in the group of lower
compression garments, compared with the control group after 48 hours.
There was also a slight reduction in CPK (Box 2 below), a group of women
compression garment 24 hours, compared with the control group, but no
difference after 48 hours. In addition, subjects who used compression
stockings said that tights are comfortable at night, as they increased
their body temperature and sleep disturbance.
In contrast, a study of New Zealand provincial rugby players found that
compression garments did help to reduce the level of CK compared with
passive (7) recovery. Contact sports such as rugby and boxes have been
shown to produce high levels of CK after the game than similar training
without contact (8.9) as CK, of course, is a useful marker for the
measurement of fatigue in these sports.
Rugby followed by one of four protocols for recovery after the match:
Passive recovery (sitting on the bench 9 minutes);
Active recovery (cycling for seven minutes on a stationary bike at 80-100
rpm);
Contrast therapy with water (NVP - 3 sets were placed in a cold water bath
[8-10C] for 1 min, and then hot water [40-42C] for 2 minutes);
Compression garments - compression pants 12 hours after the game.
CK levels were measured immediately send the game, and then subsequently
in 36 and 84 hours after the game. Comparison of the peak levels in 84
hours was then sdelal.Bystroe reconstitution was found in the active
group, NVP and contraction groups also show levels showed a fast passive
recuperare.Starea low recovery rate to some extent.
The nature of scientific research is to isolate the intervention at a time
and compare each intervention against the control group. Nevertheless, it
is interesting to suggest that the combination of active recovery or
compression garments CWT worked better than a single event. What is clear
in this study was the brevity of all the post-match; it can be assumed
that an active session recovery would lead to a further reduction in the
level of CPK in 36 and 84 hours after the game.
The implementation of recovery strategies
Coaches and athletes tend to fall into one of two camps: the camp of
"throwing all the resources we have in this, and to realize all together"
or "let's keep it" camp. If you are recreational athlete training on
Tuesday and Thursday, and compete on Saturday, then you have about 48
hours between sessions to recover naturally. Muscle glycogen can be
restored through proper food and most of the indicators of muscle damage,
such as creatine, is likely to be back to normal until the next workout.
In short, the recovery is likely to take care of yourself!
However, if you train or compete more often, then you should do something
to help the recovery process. If you are a coach, it's probably better to
have some recovery processes "not negotiable", instead of the entire team:
Active warm-down immediately after the competition / practice staff;
Liquid fuel substitution within 15 minutes of the session;
Some forms of hydrotherapy, such as showers, shower contrast, contrast
baths, depending on the object;
Good food within two hours of finishing.
Depending on your budget and traveling distance of the house, compression
garments can also be useful. Wearing compression stockings is pretty easy
(although there is the initial cost), and many athletes as comfortable
wearing them. However, they should not be worn at night because they can
potentially affect sleep, which would prevent recovery. Table 1 shows the
advantages and disadvantages of the various recovery strategies.
Restoring education
Other factors
The importance of nutrition in the recovery is beyond the competence of
this article (this issue has been widely discussed in the preceding
paragraphs). Nevertheless, it is important to understand that the
replacement of carbohydrates, proteins, and the liquid is critical for
rapid recovery. Therefore, when looking at the physical aspects do not
forget that they will be more efficient and fluid intake. The importance
of sleep should also not be overlooked; if all else fails, a good sleep
should be the first in the mind of an athlete!
Remember, too, that the psychological and social rehabilitation are also
important in the recovery process. Social and psychological preferences of
the individual, when the recovery should be considered. For example, some
athletes can relax by taking a trip to the park as a group. For others,
spend more time with his teammates may be an additional stress and hinder
the process of recovery, so quiet time with a book or listening to music
may be more appropriate. The so-called session of "team building" may be
counterproductive for some athletes; stress can be created if these
classes are held in their native environment for too long, resulting in a
relationship tension or placing his teammates more than usual!
Using CWT also wonder how to dive into the cold bath can not be to the
tastes and can add to the stress postgame trauma.Imersiunea suddenly cold
water stimulates the sympathetic nervous system and increases the chances
of actually athlete. Gradual cooling can be more suitable for some because
it stimulates the parasympathetic system and facilitate mycosis (10). It
should also be noted that, although other forms of therapy of heat such as
sauna and jacuzzi, relaxation can feel, if used several hours after a
workout, they should not be used immediately after they promote
dehydration.
Adaptation and personal preferences
As in any other form of training, adaptation strategies will loc.Utilizaţi
shape recovery recovery, the more likely it is that after a certain period
of time, you will adapt, which will reduce the response and gain. Instead,
coaches must be familiar with their strategies athletes recovery, such as
CWT, but only in small doses. Then, when the greatest need, such as stage
of the tour, you can use a more intense, as it stimulates the recovery
process.
Nevertheless, it is important to note that a successful recovery strategy
must take into account personal preferences for athletes, athletes with
involvement in planning their recovery strategy throughout the season and
off-season. Of course, this has to be done about the coach and other
support staff, but an athlete should know and be 100% comfortable with
your choice. If the coach introduces a new way of the day before the
event, it will only lead to more stress for athletes.
summary
Recovering important to allow the body to adapt to stress of training and
competition. Just doing nothing can be good for those who train two or
three times a week, but for serious athletes and those who participate in
contact sports, a recovery plan should be put in place. Other tools are
important, but without good nutrition, rest and relaxation will be of
limited value.
James Marshall MSc, CSCS, ACSM / HFI, runs Excelsior, a sports training
company
links
1 Bompa, T. Periodization: Theory and Methodology of Training. Champaign,
IL: Human Kinetics (2001)
2 JSCR 23 (6), pp 1795-1802 (2009)
3 Kellmann, M. & Kallus, K.W. Recovery-Stress Questionnaire for athletes;
User. Champaign, IL: Human Kinetics (2001)
4 JSCR, 22 (3), p1015-1024 (2008)
5 JSCR 23 (6), pp 1786-1794 (2009)
6 ISR J Med Sci, 31, 698-9 (1995)
7 Br J Sports Med 40, p260-263 (2006)
Med J Aust 1 p467-70 8 (1981)
Int J Sports Med September 6 p234-6 (1985)
10 Kurz, T. Science of sports training. Island Pond, VT: Stadium (2001)
'''http://gmaxreclameaqui.com/'''
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