Sports recovery strategies to improve performance

To reduce fatigue and also enhance performance, recovery has become increasingly important to an athlete or a sportsperson. There were several kinds of research examining the effects of recovery on performance. Here are some sports recovery strategies to improve performance.

Stretching

Many prefer stretching as an inexpensive way to recover after a full-blown workout. Whether you are at a gym or a marathon, everyone is seen stretching out their body as a cool-down method. Extend the warm and supple muscles after a workout in order to help them relax and reduce the risk of injury. Studies later concluded that it did not reduce body soreness nor the risk of injury, but did help with flexibility in the long run.

Pressure

The human body uses a combination of muscular contractions and one-way valves to shift deoxygenated blood back to the heart. Compression garments are quite popular, as the theory goes, putting pressure on the peripheral veins, driving blood into deeper veins which increases oxygen delivery to the muscles. This leads to reduced inflammation and the removal of metabolic waste products. The market has been doing well and is growing rapidly over the years. As per researches conducted, the response seems positive and has proven to be effective.

Cryotherapy

If you look through social media, you might’ve come across images of athletes with face masks emerging themselves in dry ice. Cryotherapy is the process involving spending two to three minutes in an air-cooled chamber to as low as -160C.

Its benefits include sending energy to muscles, reducing blood flow extremities, helping with body soreness and inflammation, and recovery from soft-tissue injury. Researchers however aren’t yet sure as there isn’t enough evidence to prove it.

Pills

Most athletes and runners try to boost their natural defences with the intake of antioxidants, Vitamin C, Vitamin E and polyphenols. High doses after intense sessions can also help with muscle soreness.

Metabolism

Our bodies need protein to build muscles and for tissue repair. While many suggest post-training protein consumption can boost recovery, research suggests protein consumption right after the workout was based on a comparison with training after fasting and did not boost recovery, with little benefit to taking carbs right after exercise, unless you are planning on a heavy session later.

Hydration

It is advisable to drink water as much as possible during a workout. Our body maintains a temperature of 37C by sweating and sending blood to its peripheries. And if our temporary rises too much we suffer from exhaustion as well as heat strokes.

However, sports scientists say too much water hydration can also lead to water intoxication or hyponatremia, which is again a greater danger, our bodies are already equipped with a really good monitor of when we need to hydrate known as thirst.

Relaxation

In 2012, Finnish researchers concluded that the lower stress levels of sedentary adults, the more their physical performances increased in training. There are multiple ways to relax such as Yoga, meditation, massage, and floatation tanks. Relaxation plays a crucial part in the field of recovery.

Sleep

Human Growth Hormone is a protein in the pituitary gland which is released during deep sleep. When we get lesser sleep, our bodies take a longer time to recover as less HGH is released.

also read: Warmup Exercise To Double Up workout Routine

and, How Much Sleep Do We Really Need?


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