No Pain No Gain? Comprehensive Recovery Strategies. What is Recovery? Controlling Fatigue and Recovery. Stimulus & Recovery. Sleep and ANS 2/9/2016

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1 No Pain No Gain? Comprehensive Recovery Strategies Rest and recovery should be a planned part of program design. Trainers must know the signs of overtraining or under recovery. Professional athletes even have an off season. Recovery is the missing piece to program design. Basic principle of training with two primary roles: 1. Monitor athlete s/client s adaptation to training and stress 2. Selection of specific recovery techniques to minimize fatigue from training. What is Recovery? Controlling Fatigue and Recovery The Autonomic Nervous System: Parasympathetic System Sympathetic Nervous System Improving performance is about balancing stress and recovery. Both are controlled by the ANS. Stimulus & Recovery TRAINING LOAD Acute Training Stress (standard fatigue) Unaccustomed Exercise (overstrain) Training Overload (overload fatigue) Excessive Training Load/Insufficient Recovery Short Term Overreaching Long Term Overreaching RECOVERY TIME < Hours 3 5 Days 5 7 Days with a reduction in training load 2 Weeks with a reduction in training load >1 Month with substantial reduction in training load Sleep is the most important component in the recovery process. Sleep deprivation increases SNS activity. Leads to: Delayed visual & auditory reaction time Reduces endurance performance Impairs motor function Increased levels of fatigue Decreased glucose metabolism Suppressed immune response Sleep and ANS 1

2 Sleep and Performance Need to make up sleep debt. Extended sleep time leads to: Faster Sprint Times Improved Reaction Time Reported Decrease of Fatigue Improved Mood Improved Vigor How Much Sleep Is Enough? Unfortunately this will be different for everyone. Strive for 8 hours but some may need less while others more Napping can help sleep debt. Use simple strategies to improve sleep. Tips For Improving Sleep Ask them the right questions. Avoid electronics (TV, phone, tablet ) right before bed. F.lux Go to bed the same time everyday. Reduce caffeine Exercise earlier in the day Your bed is only for sleeping Carbs before bed Nutrition & Recovery Start with proper fundamental, whole food nutrition. Post Workout Nutrition Strategies Anti Inflammatory Nutrition Strategies Post Workout Nutrition Post workout nutrition goals: Reduce protein breakdown Increase protein synthesis Replenish glycogen stores. Post Workout Guidelines Timing depends on preworkout meal. Endurance based exercise: 4:1 Carbs:Protein Resistance based exercise: 2:1 Carbs:Protein 2

3 Types of Carbohydrates Primary goals for recovery is increase insulin and glycogen recovery. High vs Low Glycemic Load Maltodextrin Fructose and Liver Glycogen The role of protein post workout is mainly to increase muscle protein synthesis. Complete proteins must be consumed for synthesis to occur. Animal based Quinoa Amaranth Tofu Food Synergies Combine legumes & whole grains Combine legumes & nuts/seeds Types of Protein More Food Synergies The power of synergy: 1+1=4 Whole food examples: Potatoes Apples Food combinations: Tomatoes & Broccoli Eggs & Carrots Green tea & Lemon Turmeric & Black Pepper Omega 3 s Controls Inflammation Tissue Remodeling Neuroprotective Effects Sources: Fish and Fish Oils Flaxseeds and Oil Chia Seeds Wheat Germ Recommended 3g Daily DHA + EPA Don t Forget Fats Anti Inflammatory Pyramid Types of Fatigue 4 Types of fatigue a client can experience: 1. Metabolic: Fuel stores 2. Neural: Peripheral & Central 3. Psychological Emotional & Social stress 4. Environmental Climate & Travel 3

4 Trainer/Coach s Observation Direct Communication Body Language Performance Psychological Gut Feeling/Other Signs of Fatigue Sign/Symptom of Non Adaptive Responses Client says they have heavy legs, doesn t feel good, tired, legs are sore Facial expressions, posture, signs of frustration. Poor skill execution, heavy legs, slow acceleration, slow decision making/response time. Low concentration, low motivation, aggression, low self confidence Poor eating habits/diets, poor sleep patterns, external stresses Warning Signs of Under Recovery Educate clients to be aware of common signs they may not be recovering enough: Sudden drop in body weight > 3% Sudden increase in morning HR of > 6 8 bpm Inability to respond to relaxation or meditation Sleep disturbances Low quality sleep for > 2 days Feeling constantly tired/sore Calder 2003 Monitoring Fatigue/Recovery Trainers & Coaches should be using tools to monitor the readiness state of clients. Questionnaires Technology Omega Wave HRV Other readiness tests Heart Rate Variability Measure of the time interval between heart beats. R R Interval HRV can measure the balance between the PNS & SNS controlling the heart. Provides insight to stress levels and recovery High HRV indicates increase parasympathetic activity Rusko Heart Rate Test Start by lying down relaxed until your HR is stabilized. (approx. 2 min) Stand and record HR 15s after standing. Then the average HR between th second. Strategies for Improving Recovery There are three main strategies to choose from to enhance recovery: 1. Nutrition For Recovery 2. Therapy Techniques 3. Psychological Skills 4

5 Hydrotherapy Warm Water Warm Water Immersion degrees Helps expand blood vessels Warm shower 5 10 minutes post workout increase lactate clearance & improve neural fatigue Vitasolo et. al. water jet massage helped maintain leg explosiveness the following day min 4 5 days per week. Do not perform if second workout is planned for that day. Hydrotherapy Cold Water Cold Water Immersion Degrees Increases vasoconstriction Improves nerve transmission Limits metabolic by products and inflammation minutes after intense training Contrast Therapy Alternating hot and cold therapy. The combination of vasodilation and vasoconstriction improves blood flow. Increases lactate removal and muscle repair Increases Q without increasing HR. Stimulate CNS (arousal) For home use have a hot shower and cold tub immediately post workout. Hot 1 min: Cold 30 sec 4 5 times Whole Body Cryotherapy Short exposure to degree air temperatures for 2 5 minutes Increase in antioxidants Decrease inflammation Increase in parasympathetic activity More research needed on this method Flush Active Recovery Post workout active recovery stimulates: Flushing out of metabolic waste products Bringing new blood to the muscle to enhance repair Reduces DOMS May enhance performance Swimming, jogging, calisthenics, cross training Compression Garments Potential benefits when worn during and post workout. Improve blood flow clearing lactate Decrease in perceived soreness Mixed results in studies. 5

6 10 15 min massage post workout may improve recovery and regeneration. Enhance proprioception Increase mitochondrial production Reducing inflammatory markers Foam rolling may be more practical. Massage Breathing Those that are stressed chronically under breath. Relaxed breathing helps enhance PNS activity. May help improve sleep and enhance recovery. Place the tongue at the roof of the mouth. Breath in (nose) for 4 sec, hold for 7 sec, breath out (mouth) for 8 sec. Staying connected/grounded to the earth Reduced DOMS Positive protein balance after training Reduction in chronic inflammation Increase antioxidant affects. Walk barefoot outside or use grounding tools Earthing Cobblestone Mats Roots back to traditional Chinese medicine: Reflexology Better sleep Improved proprioception Increase sense of well being Reduced blood pressure Studies used 30 min 3 days per week. Make a rock mat for the shower with uneven rocks to stand on. Psychological Skills Debriefing Evaluate performance and identify changes to be made. Contingency Planning Help client/athlete plan when things go wrong. Mental Toughness Skills Positive self talk Relaxation Techniques Visualization and music There are hundreds of relaxation practices and techniques. Find what works for you to improve recovery from training. Floatation Spas Acupuncture Meditation Using What Works 6

7 Be Proactive Stress the importance of periodization. Planned deload/recovery weeks. Does not mean no workouts. Work on technique Work on posture improvement Focus on mobility Focus on areas of weakness Recovery techniques typically occur outside the gym. Give them tools to understand how to take care of themselves at home/work. Never underestimate the power of sleep, proper nutrition, and rest. Educate Clients 7