[Xapian-tickets] [Xapian] #655: Recovering Training For Muscle Stiffness And Injuries, GMAX Muscle Supplement Guide

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#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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