Zinc is a key substrate for the production of testosterone. It is beneficial to have testosterone available for exercise, in particular, weight training to help with tissue repair, and to build muscle and develop strength.
A study showed that supplementing zinc in athletes with depleted testosterone and thyroid hormone from exhaustive exercise was effective in restoration of normal testosterone and thyroid levels. Additionally, zinc plays important role in supporting immune function.
Magnesium is required for a number of physiological processes related to workout recovery. Magnesium plays an important role as a muscle relaxant, in promoting nerve functioning, cardiac activity, bone health and synthesis of proteins and fats.
Hydration: Water makes up roughly 65 percent of the human body. Alcohol: Alcohol can have a major effect on how the body functions, and significantly impair recovery. The factors underlying this negative impact include: The impact of alcohol affecting quality and quantity of sleep, which in turns leads to a decrease in protein synthesis and decreases in testosterone secretion.
Decreased cognitive performance. Warm up and Cool down: Having an understanding of applied function science allows for the implementation of sports or exercises specific pre and post exercise programs. SMFR therefore seems suitable for use by athletes or the general population prior to exercise, training sessions or competition. SMFR can alleviate Delayed Onset Muscle Soreness DOMS and may therefore be suitable for use by athletes or the general population for enhancing recovery from exercise, training sessions or competition.
There is some limited evidence that SMFR may lead to improved arterial function, improved vascular endothelial function, and increased parasympathetic nervous system activity, which may also be useful in recovery. Finally, there is some evidence that long-term SMFR may lead to improved flexibility, however not all studies supported this link. Methods to help improve recovery: Research shows there are several ways you can allow your body the best possible chance to recover. Sleep at least 8 hours per night.
So, before you decide to push through another grueling workout despite notable pain, physical fatigue, or even mental burnout, discover why allowing time for muscle recovery is so crucial to making gains in your fitness, and how to get the most out of those moments of respite. This makes sense when you think about what exercise can do to and for your body. None of this stress sounds particularly beneficial — until you factor in muscle recovery after training.
Recovery also enables your body to efficiently clear out metabolic waste and restore the capacity to produce ATP, which essentially trains your energy systems to function at peak levels. Another sign of inadequate recovery after exercise? Your sleep declines. It could be due to an electrolyte imbalance caused by electrolytes lost in sweat, or it may be because your levels of cortisol and other stress-related hormones are out of whack and trigger cravings.
Either way, your body is seeking faster ways to replenish fuel sources. The list goes on from there. Menzies, P. Blood lactate clearance during active recovery after an intense running bout depends on the intensity of the active recovery. Journal of Sports Science, 28 9 , — Miyamoto, N. Effect of pressure intensity of graduated elastic compression stocking on muscle fatigue following calf-raise exercise.
Journal of Electromyographical Kinesiology, 21 2 , — McGill, E. Effect of elastic compression on venous hemodynamics in postphlebitic limbs. Journal of the American Medical Association, 25 , — Pocari, J. Exercise Physiology. Philadelphia: F. Schaser, K. Prolonged superficial local cryotherapy attenuates microcirculatory impairment, regional inflammation, and muscle necrosis after closed soft tissue injury in rats.
American Journal of Sports Medicine, 35 1 , 93— Shin, M. Journal of Strength and Conditioning Research, 29 8 , — Wiltshire, E. Fabio Comana, M. An international presenter at multiple health and fitness events, he is also a spokesperson featured in multiple media outlets and an accomplished chapter and book author. Originally published in the winter issue of the American Fitness Magazine.
Understanding Recovery We eat, sleep, train, repeat—constantly striving to get bigger, stronger, faster or slimmer—but is there a point where too much becomes harmful? Homeostasis is a state of balance within the body that occurs when the variables in a system e. In this article, we will focus on stress related to exercise, which includes physiological e. Other common types of stress are environmental e. Types of Recovery Though recovery is a critical phase of the exercise-adaptation cycle, it is among the least understood and most under-researched components of training.
Monitoring Recovery Usually, an evening of restful sleep coupled with good nutrition and hydration will restore homeostasis and full recovery Pocari et al. Active Recovery Two studies highlight the value of active recovery, which typically uses movements ranging from spurts of anaerobic activity to very light-intensity activity e. Read more: Active Recovery - Rest Days, Workouts, and Exercise Examples Massage Advocates of massage say it decreases muscle soreness, pain and stress, improves circulation and lymphatic flow, and creates an enhanced perception of recovery.
Compression Delivered via clothing or through inflatable devices e. Cryotherapy Cryotherapy temporarily reduces muscle temperature, stimulating vasoconstriction and reducing inflammation and pain. Hydrotherapy The cardiovascular system responds to hydrotherapy water immersion by changing heart rate, peripheral blood flow and resistance to flow. Sleep The fields of health and medicine recognize the importance of sleep upon overall health and wellness. Sleep and recovery depend on two vital data points: Basal sleep, which is the amount the body needs every night to recover Sleep debt, which accumulates if we do not get our basal sleep every night If sleep debt piles up, rising stress and cortisol accumulation in the body will impair recovery and threaten our health.
From RICE to CAM It is interesting to note a small paradigm shift in the suggested protocols following injury and exercise, with some practitioners moving away from the traditional RICE practice rest, ice, compress, elevate and toward CAM compression, activity, massage. Indianapolis, Indiana Call us: The Recovery Stage To get better at a sport or to enhance your personal fitness, you must expose your body to stresses. Top 5 Recovery Techniques Here are some things to keep in mind and apply while recovering: Rest: Now we are talking about actual rest, sleep.
Topics: exercise fitness running marathon training injury prevention endurance weightlifting recovery. About Our Blog NIFS blogs are written by our nationally certified and degreed staff on fitness subjects ranging from workouts to nutrition to how to live a healthy lifestyle.
Subscribe to Email Updates. Recent Posts. From Our Blog. Subscribe to Newsletter. Connect With Us.
0コメント