Recovery and regeneration strategies -
Related Articles 7 Strategies for Better Recovery How Often Should You Train for Best Results? The Importance of Prehabilitation Fatigue Masks Fitness The Importance of Movement Prep.
In the Gym. Join our mailing list. Support Ben Barr Available from to Support Clara Vacassin Available from to A evaluate how well your regeneration methods are working B build a personalized regeneration strategy.
This will help you choose the right methods as we talk more about putting together your personal regeneration strategy. How do regeneration methods work? stimulation Although all the biological processes and mechanisms around adapting to stress are incredibly complex, the basic principle underlying efforts to speed up recovery is quite simple.
The goal of relaxation methods is to cause an immediate decrease in sympathetic activity. The other path is stimulation. In this case, the concept of hormesis becomes important to understand.
This same concept applies to stimulation types of regeneration methods. The key here is the dose. Where do regeneration methods fit in?
Action step Are you using any regeneration strategies now? Have you used any in the past? Again, here is a link to an article I wrote pertaining to Injury versus Normal Soreness: How to Differentiate Between the Two. The implementation of recovery techniques cannot only prevent fatigue, but also help an athlete bounce back faster and lessen the load on their system.
training or competition. Here are the basics of post training recovery that every parent should be implementing. A slight decrease in body weight, as a result of dehydration, has been shown to impair performance and recovery.
For every pound lost, have them drink oz of water. Sports drinks include electrolytes and carbohydrates, which will provide fuel for working muscles. To save money and ensure quality ingredients, homemade sports drinks are a great option.
Here is a website with several tasty and healthy recipes to try. Refueling is also crucial within one hour of activity. Consume a shake or meal with a to carbohydrate to protein ratio. In addition to carbohydrates, protein, an essential building block for all tissues, must be replenished.
Shakes and bars are easy to transport and can be ready in then car when you pick them up or available in their gym bag. Regarding shakes, best bet is to make your own with quality ingredients e. milk or milk alternative, protein powder, healthy fat like nut butters or avocado, and fresh fruit.
Ready to drink RTD shakes often contain ingredients, which are counterproductive to recovery e. sugar, dyes, preservatives, etc. A note on protein powders, look for hydrolyzed whey protein or whey protein isolate, as these are best for muscle protein synthesis 20g max per shake.
Plant-based protein powders are also a great alternative. Either way, key in on the amino acid, Leucine, as it drives protein synthesis. Look for a large amount of leucine in the amino acid profile.
Again, the protein to carbohydrate ratios are within the to recommendation making these snacks an easy option. If traveling for a tournament or game, avoid greasy burgers, pizza, and fried foods. Immediately following training or competition, a light stretch using both active and short held static stretches 10 seconds max , while the muscles are warm, will assist in keeping muscles from tightening and help down regulate the nervous system shifting from a sympathetic state to parasympathetic.
Walking or light movement can also help prevent venous pooling and assist with lactate recovery.
By The Recovwry on Recovery and regeneration strategies Team. Znd week, we discussed how to best prepare Recovery and regeneration strategies body to exercise and regeneartion your training through Probiotics for energy prep. This week, we take that concept qnd step further by discussing effective recovery and regeneration strategies. However, this stress initially causes muscle and connective tissue breakdown, depletion of energy stores, and central nervous system fatigue. Tissue remodeling and improvement occurs within hours after the training session or activity is completed. Given this information, it is clear that we should look to implement recovery strategies to help with the regeneration process. Regeneratjon regeneration strategies regenration muscle regeneration sessions to help you balance the Recovery and regeneration strategies you put regenerayion your training sessions with movements designed to help your body regenfration efficiently. Think of it as keeping Recovery and regeneration strategies body ready to face the demands Recovery and regeneration strategies your Avocado Salad Ideas bout of training. Movements Recovery and regeneration strategies these sessions focus on soft tissue self-massage utilizing a foam roll Recover trigger point ball, as regeneeation as flexibility routines. These strategies will help you rebalance the length and tension of your muscles, break up knots and reduce stiffness, and increase circulation to flush your system and re-energize your body. Total-Body Regeneration — 20 minutes This session uses self-massage strategies to address the quality of your muscle tissue throughout your entire body, from head to toe. Targeted Relief of Aches and Pain - 10 minutes each Hip and Knee Pain, Lower Back and Hip Pain, Shoulder and Neck Pain These sessions use targeted self-massage strategies to relieve tension in your muscles and remove stress from problem areas that cause your aches and pain. These targeted problem areas include: i Hip and Knee Pain, ii Lower Back and Hip Pain, and iii Shoulder and Neck Pain.
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