Regeneration Strategies: What, Why, When and How to Recover for High Level Performance

 REST – RECOVER – REGENERATION

If you’ve read our articles in the past, we speak about doing the right moves within an exercise program. By doing the right moves, at the right times you CAN live a pain free life. One element that we want to speak on, and a vital component to making sure you achieve a work life, play life and all around feeling of health and wellness is the Rest – Recovery and Regeneration part of a training program. We find the 3R’s – Rest, Recovery and Regeneration are the limiting factors to much of our LIVING PAIN FREE prescriptions. I know with more control over the a persons recovery and down time, the better quality and quantity of training we can offer. In this article, we want to cover some of the basics for you to achieve better results from the time you put in your LIVING PAIN FREE program; if it’s 5-10 minutes a few times a week, or 45-60 minutes 4-5 times a week. The 3R’s are critical to make suer you see the best results.

Sleep

Sleep is a critical part of recovery. Most folks need 7 – 9 hours of sleep every night beginning and ending at about the same times. Too much sleep, too little sleep or long naps can inhibit the bodies ability to adapt to the stresses of work, life and training. Deep sleep will encourage the release of hormones for recovery of muscles, tendons and ligaments as well as the immune system. Lighter sleep stages will help to reinforce neural patterns stimulated during training sessions. Drugs, alcohol, environmental changes, delayed bed times and illness can all disrupt normal sleeping patterns and recovery.

So a key is, work to get close to the same amount of sleep each night and at about the same time. Doing so will give you huge benefits in feeling better and being able to rid the body of stress and pains that can be associated with fatigue.

General Post Training Strategies

Ten to fifteen minutes in a swimming pool of movement consisting of large general movements of the body can relax, refresh and speed the process of recovery. A 3 – 4 minute hot tub alternated with a 30 – 60 second cold plunge repeated for three reps can greatly foster the recovery process. For relaxation, end with a warm environment which will encourage sleep. For recovery between training sessions, end with a cold bout. The cold tub should not exceed 10 degrees Celsius.

Specific Post Training Strategies

Metabolic fatigue – is volume related such as training for over an hour in length, multiple training sessions back to back to back, as well as the overall cumulative effect of fatigue. Metabolic fatigue can be recovered by the use of re-hydration and refueling immediately after training. Shoot to get in some drinks and food within a 20 minute window when possible. Metabolic fatigue can be recognized by early onset of fatigue, normal training seems more difficult or the you struggle to complete the session.

Neural fatigue of the peripheral nervous system – is also volume related and caused by high intensity sessions or long low to moderate sessions of training and can be recovered by hydrotherapy, light active and static stretching as well as massage. Neural fatigue is expressed by low power output, heavy/slow feet and poor technique.

Neural fatigue of the central nervous system – is caused by low blood glucose levels brought on by high pressure training sessions involving rapid decisions and reactions or just training monotony. This type of neural fatigue is expressed by lack of motivation/passion and can be recovered by steady intake of carbohydrate during and after training, rest and alternative activities such as music, movies and video games.

Psychological fatigue – is caused by team conflict, competitive pressures or other outside stressors such as school and personal or social conflicts. This type of fatigue is expressed by loss of confidence and/or lowered self esteem; poor interaction and communication among team members; negative attitudes; increased anxiety and poor sleep patterns. This fatigue can be recovered by activities such as reading, movies, books, video games, etc.

Environmental and Travel fatigue – is caused by disruption of normal routines such as sleep patterns, meal timing, increased sitting or standing requirements, cultural changes, climatic differences and time change. This fatigue is usually expressed with longer warm-up needs and slower starts to the workout, increased unforced errors in early competition and earlier onset of fatigue. Recovery strategies for this type of fatigue include proper preparation and planning for training and travel: adequate hydration and refueling patterns; limiting climate stressors such as extreme heat or cold; minimize visual fatigue with sunglasses and limited computer time and minimizing hearing fatigue by wearing ear plugs on long flights and limiting loud music on mp3 players.

Post Training Recovery Schedule

Immediately After
Restore fluid and glycogen levels by drinking .6 –1 L of sports drink
Eat quality protein and low glycemic carbohydrate snack
Stretch lightly with active and short duration static (10 seconds or less)
Walk or jog lightly to assist lactate recovery
Check weight to gauge sweat loss
Listen to relaxing music

At Home
Continue to rehydrate and refuel
Shower and end with alternate hot/cold showers (30 seconds each) for 3 – 5 reps
Have a balanced meal of quality protein, low – moderate glycemic carbohydrate
Utilize a relaxation or music to unwind

Evening
Bath to relax
Long stretches and/or PNF
Self massage – foam roller, tennis balls, etc.

Prepare for bed
Incorporate visualization and/or relaxation techniques
If unable to sleep – get up – jot down the problem(s) or make a list

Next morning
Monitor your body – respiration and heart rate as well as how you feel
Weigh in
Record in your training journal

We hope this article will help give you insight into the art of the application of the science of recovery and regeneration. It is easy to read but can be very difficult to put into practice.