Recovery: The Most Neglected Element of a Workout

RECOVERY THE MOST NEGLECTED ELEMENT OF A WORKOUT IT TAKES HOURS то REPAIR WHAT ARE THE BENEFITS OF RECOVERY? 48 MICROTRAUMA: If you don't recover NOW, your muscles will pay for it LATER. Recovery helps Tiny tears in the muscles Recovery gives the body time to adapt to the strain of re-establish intramuscular blood flow and muscle membrane exercise potential WHEN IS RECOVERY MOST CRUCIAL? HIGH LEVELS OF FATIGUE/DAMAGE AFTER STRENGTH TRAINING WITH WEIGHTS WHEN REGULARLY PARTICIPATING IN COMPETITIONS CSIEB 3. 20 INTENSIVE/EXTENSIVE IF INDIVIDUAL HAS HIGH RISK OF INJURY WORKOUTS RECOVERY TIME FACTORS IN RECOVERY TIME BY WORKOUT AGE RECOVERY TIME INCREASES AS INDIVIDUALS AGE More perceived muscle 30% soreness and greater fatigue are reported in veteran athletes. of muscle mass is lost between ages 50-70 Cycling Triathlon Running DIET Increased days of recovery per hour of racing protein intake for endurance athletes decreases recovery time. TOP 5 BEST WAYS TO RECOVER Drink Hot/Cold Shower Cool Down Stretch Take a Nap Chocolate Milk START BEFORE YOU STOP HOWTO AID IN RECOVERY BEFORE AND DURING WORKOUT WARM UP / STRETCH As worn by Olympian Kara Goucher Enjoy foods like bananas, oats, whole grain EAT RIGHT bread and fruit smoothies WEAR COMPRESSION SOCKS DIscount SurGIcal StockinGS Sources: http://www.cdc.gov/nutrition/professionals/datal http://www.ncbi.nlm.nih.gov/pubmed/21116024 http://libguides.lib.msu.edu/content.php?pid=62525&sid=460312 http://www.eatright.org/about/content.aspx?id=8365 http://www.drlenkravitz.com/Articles/recovery.html http://www.ffnetwork.co.uk/fitnessfacts/recovery.php http://www.rsi-therapy.com/statistics.htm http://www.myosynthesis.com/articles/doms-muscle-soreness http://www.socks4life.com/rosources/compression-diabetic-socks/compression-socks/the-science/ http://worldfitnessnetwork.com/the-truth-about-muscle-recovery-time-short-version/ http://beginners.runnersworld.com/2011/12/how-much-recovery-time-is-enough-recovery-time.html http://www.active.com/triathlon/Articles/Determining Your Race_Recovery_Time.htm http://www.solid-gains.com/article/9-3-prevention-and-treatment-of-microtrauma.html http://www.emaxhealth.com/8782/muscle-building-and-muscle-recovery-scientific-secrets-you-need-know DEVELOPED BY N NOWSOURCING http://www.livestrong.com/article/340087-how-the-muscular-system-is-affected-by-exercise/ http://www.fitday.com/fitness-articles/fitness/exercises/after-exercise-recovery-and-rest.htmlab http://sportsmedicine.about.com/od/sampleworkouts/a/RestandRecovery.htm http://sportsmedicine.about.com/od/sportsnutrition/a/EatForExercise.htm http://sportsmedicine.about.com/cs/nutrition/a/aa081403.htm NNN