EVEN SUPERMAN NEED REST TOO !
I always tell my athletes that recovery is as important as training .
In today”s strength and conditioning article , i will be sharing about recovery and how it works .
As we learn on our last snc article ” The Training Principles – 4 Principles Of Training That You Must Know ! “, we talk about training principle , and one of the principle is overloading your training .
Well , it is great to overload your body to see improvement , but you will not gain the expected improvement if your recovery is sucks ,such as having a late night party straight after a hardout training.
An athletes”s performance and fitness level changes after a prolonged periods of training .However ,do you know that most of these changes take place during recovery periods following training ?
Recovery or some of you may call it regeneration , refers to the steps followed by the body to restore homeostasis and adapt its functions and systems at a higher level. If you love Dragonball , it is pretty much like , Goku got stronger than previously , after coming back alive .
All this this “improvement” will only happen with a proper structured training schedule and also recovery after that .
How To Know How Long Recovery Need To Apply?
The time required for recovery depends on several factors and varies considerably among athletes.
- Physical conditioning and experience.
A highly conditioned/trained athletes are able to remove waste out of the cells compared to the less conditioned/trained athletes.
- Hormones, such as testosterone and cortisol level.
The facts that male has higher levels of testosterone, and this result in faster recovery rates
than females .
Furthermore , high concentrations of cortisol(stress hormone) will inhibits muscle growth and repair, as well as impairing the neuromuscular co-ordination.
- Nutrition, environmental conditions and travelling
The consumption of nutrients ,such as whey protein soon after training session is completed , will definitely have a positive impact on recovery. A good guide line for you .The suggested optimal time for carbohydrate ingestion after training will be a 2-hour optimal window .
Training at altitude such as on hill top (higher than 2500 to 3000 metres ),will results in impaired recovery rate due to the reduced partial pressure of oxygen.
The production of hormones such as testosterone and human growth hormone might be affected due to cold weather , and hence inhibits recovery.Furthermore, human growth hormone may also be affected chronobiologically by travel. Travelling over time zones with 3–10 hours difference affects circadian rhythms with negative effects on recovery.
TYPE OF TRAINING AND RECOVERY PERIOD BREAKDOWN FOR ATHLETES
According to a research , heart rate and blood pressure will return to baseline values in the hour after exercise.
After a hardout aerobic exercise, 10–48 hours are required for the body to replenish glycogen stores depending on intensity and duration of exercise.
For anaerobic exercise, 5–24 hours would usually be needed for glycogen replenishment (Koutedakis & Sharp 1999).
Following resistance training 24–36 hours are required for the muscle to be completely normalized (Viru & Viru
Recovery of the nervous system, depending on the severity of the stimuli, may take up to 48 hours (McArdle et al 2001).