Recovery

3 specific causes of fatigue

fuel depletion, metabolic by-products, dehydration and increased body temperature

active recovery

any recovery process where sub maximal exercise such as light cardio work (e.g. jogging, cycling), or posing is performed, to promote recovery from high intensity training sessions

CHO consumption time frame

in the immediate post exercise period, athletes are encouraged to consume a carbohydrate rich snack or meal (that provides 1-1.2 g of carbohydrate per kg body weight) within the first hour of finishing, as this is when rates of glycogen synthesis are greatest

CWI

cold water immersion; the immersion of part or all of the body in cold water

CWT

contrast water therapy; alternating between hot and cold water

DOMS

delayed onset muscle soreness; a phenomenon of muscle pain, soreness or stiffness that occurs one to three days after exercise

EPOC

excess post exercise oxygen consumption

fatigue

a state of discomfort and decreased efficiency resulting from prolonged or excessive exertion

HWI

hot water immersion; the immersion of part or all of the body into hot water

overtraining syndrome

too much overload and/or too little recovery which may result in a collection of emotional, behavioural, and physical symptoms

rapid recovery (alactic)

the re-saturation of myoglobin and haemoglobin with oxygen and the replenishment of ATP and CP stores during recovery (EPOC)

recovery

the process of returning the body to its pre-exercise state; the process of allowing your body to adapt to the training stimuli presented to it

rehydration

drink at regular intervals, such as every 20 min’s, when exercising (especially in hot and humid conditions); drink at a rate of about 500-800-mL/hour in endurance events, depending on the conditions; carbohydrate replacement drinks are really only necessary for events lasting for more than one hour, otherwise water is sufficient; drinks are most easily ingested into the intestinal wall when cool- not when warm or cold.

passive recovery

a complete rest from exercise; sitting down and not moving

slow recovery (lactacid)

the removal of lactic acid through oxidation (converted to CO₂, H₂O and glycogen), the return of the heart and respiratory muscles and body temperature to resting levels, and the replenishment of muscle and liver glycogen