Fatigue After training you feel fatigued. This is due to your
bodies depletion of energy stores such as ATP-PC and glycogen. The
build up of several waste products such as lactic acid and hydrogen
ions. Some muscle and joint soreness or damage may also occur.
Dehydration can also cause a person to feel fatigued.
Slide 3
Recovery Recovery is simply the reversal of fatigue. Recovery
must be considered in all training programs. Recovery helps return
the body to its pre-exercise condition by removing waste products
such as lactic acid and replenishing lost glycogen and fluid.
Recovery from games and training can be accelerated by using an
active or passive recovery.
Slide 4
Active Recoveries/Cool downs Active recoveries (cool-downs)
have been shown to be most beneficial in terms of recovery. The
accelerate the removal of waste products such as lactic acid.
Assist in venous return and prevent venous pooling. Active recovery
consists of activities such as stretching and light runs.
Slide 5
Passive Recovery Passive recovery consists of therapies such as
massage, hydrotherapy and hot and cold therapy. For best recovery
results active and passive recoveries should both be used.
Slide 6
Time is also a vital part of the recovery process. After
exercise your body begins to remove lactic acid and hydrogen ions
from the muscles and blood. It takes around 30 minutes to remove
50% of the lactic acid accumulated during exercise after a rest or
time recovery routine. This can be accelerated by including active
and passive recovery techniques. After three minutes of rest all
the bodies creatine phosphate stores are replenished. Some fatigue
related injuries such as muscle and joint injuries will heal faster
with the use of active and passive recovery techniques however time
is the only thing that will completely heal them. Time
Slide 7
Refueling foods Diet is also a vital part of the recovery
process. A diet that is high in carbohydrates can delay the onset
of fatigue. The best foods for this are low GI foods as they will
ensure carbohydrates are available during matches and training.
After intense training or matches it is import to replace the lost
glycogen used during exercise. To replace the lost glycogen as
quickly as possible High GI foods such as white bread are
preferable as the body absorbs High GI foods quicker. Protein is
also essential for the repair and growth of muscles after exercise.
The ideal post match meal will consist of high GI carbohydrates and
protein and will be very high in saturated fats. For examples
chicken and salad on while rolls.
Slide 8
Fluids Before during and after exercise it is important to
ingest the correct amounts of fluids. After exercise it is crucial
to replace what the fluids the body has lost. An athlete needs to
replace 1.5 times the amount of fluid lost during competition at a
rate of 1 litre per kilogram of fluid lost. For example if an
athlete loses 2 kilgrams during competition they need to drink 3
litres of fluids. Suitable drinks after competition are a mix of
water, protein drinks and sports drinks (Gatorade or
Powerade).
Slide 9
Muscle Glycogen Restoration Full muscle glycogen restoration
takes a couple of days and is dependent on the duration and
intensity of the activity. After continuous endurance activities
replenishment of muscle glycogen stores is crucial in the first 2
hours and if combined with a high carbohydrate diet can be complete
in 2 days. If a high carbohydrate diet is not present then it may
take up to 5 days to replenish muscle glycogen. This illustrates
how important diet is in the recovery process.
Slide 10
Muscle glycogen restoration During activities such as interval
training of a short duration large amounts of glycogen can be
replenished in 30mins to 2 hours even without a high carbohydrate
intake. Complete restoration only takes 24 hours and 55% is
replenished in the first 5 hours after exercise.
Slide 11
Neuromuscular factors Neuromuscular fatigue can be defined as a
transient decrease in muscular performance. This decrease is
usually seen as an inability to maintain or develop the expected
force or power required.
Slide 12
Lowering body Temperature (Thermoregulation) Lowering the body
(thermoregulation) has been proven to aid in recovery. This can be
achieved through walking in the water, ice baths, ice packs and ice
vests. These techniques are commonly used in many sports such as
Australian Rules football.