THE SCIENCE OF POST-EXERCISE RECOVERY
THE SCIENCE OFPOST-EXERCISERECOVERYRESEARCH FROM THE ACE SCIENTIFIC ADVISORY PANELLANCE C. DALLECK, PH.D.Post-exercise recovery is a vital component of the overallexercise training paradigm, and essential for high-levelperformance and continued improvement. If the rate of recoveryis appropriate, higher training volumes and intensities arepossible without the detrimental effects of overtraining. Healthand fitness professionals play a critical role in helping clientsidentify the most appropriate training recovery program, aprocess that requires purposeful trial and error.Therefore, it is essential that health and fitness professionalsunderstand the physiological concept of recovery, andrecognize that considerable individual variability existswithin the recovery process due to training status (trained vs.untrained), factors of fatigue and a person’s ability to deal withphysical, emotional and psychological stressors. Frequency,intensity, time and type of recovery between each bout ofexercise must also be considered to optimize recovery.Much contemporary research has explored numerous tacticsfor augmenting the recovery process, including variousnutritional strategies (e.g., when, why and how much toconsume of various nutrients and combinations of nutrients),cold-water immersion, stretching and compression garments.To translate exercise, nutrition and training recovery researchinto practice, health and fitness professionals should programactive recovery, specific recovery intensities and high-intensityinterval training, and translate nutrition research into realworld consumable items for clients.THE SCIENCE OF POST-EXERCISE RECOVERY1
The capacity to recover permits a high level ofperformance within the next exercise bout,exercise session or competition.KEY POINTS Recovery from exercise and competition is a vital componentof the overall exercise training paradigm, and paramount forhigh-level performance and continued improvement. The underlying mechanisms that mediate post-exerciserecovery include skeletal muscle damage, decreasedsubstrates and the accumulation of metabolic by-products. Optimal recovery entails restoring the capacity for each of thethree energy systems to function once again at maximal levels. Three chronic training adaptations improve post-exercise recovery: increased VO2max, increased buffering capacity andincreased monocarboxylate transporters. Health and fitness professionals must consider the frequency,intensity, time and type of recovery between each bout ofexercise in order to optimize recovery. Evidence-based nutritional strategies are a required aspect ofrecovery, including when, why and how much to consume ofvarious nutrients and combinations of nutrients. Alternative methods used to augment post-exercise recoveryinclude cold water immersion, ischemic preconditioning,massage, stretching and compression garments, though notall are equally effective. To translate exercise, nutrition and training recovery researchinto practice, health and fitness professionals should programactive recovery, specific recovery intensities and high-intensityinterval training, and translate nutrition research into realworld consumable items for clients.RECOVERY FROM exercise and competition is a vitalcomponent of the overall exercise training paradigm, andparamount for high-level performance and continuedimprovement. If the rate of recovery is appropriate, highertraining volumes and intensities are possible without thedetrimental effects of overtraining. Understanding thephysiological concept of recovery is essential for designingoptimal training programs. Considerable individualvariability exists within the recovery process due to trainingstatus (trained vs. untrained), factors of fatigue anda person’s ability to deal with physical, emotional andpsychological stressors. Much contemporary research hasexplored numerous tactics for augmenting the recoveryprocess, including various nutritional strategies, cold-waterimmersion, stretching and compression garments. Thisreview article will provide evidence-based research andpractical applications on post-exercise recovery for healthand fitness professionals.THE PHYSIOLOGY OFPOST-EXERCISE RECOVERYWhat are the underlying mechanisms thatmediate post-exercise recovery?The capacity to recover permits a high level of performancewithin the next exercise bout, exercise session or competition.Yet, for the health and fitness professional to design atraining program that facilitates recovery, he or she mustfirst identify the specific conditions from which a client willbe recovering. In the subsequent sections, three key areasare explored.Skeletal Muscle DamageHigh-intensity aerobic and resistance exercise can imposeconsiderable perturbations of the skeletal muscle, includingdamage to the sarcolemma, contractile proteins and connectivetissue.1 These disturbances result in a diminished capacityto generate peak muscle forces that persists until repair iscomplete. The muscle damage impairs the ability to transportblood glucose into the skeletal muscle cell. This in turn leadsto a decreased capacity to replenish glycogen stores.2 Skeletalmuscle damage also leads to soreness and pain.THE SCIENCE OF POST-EXERCISE RECOVERY2
Decreased SubstratesExercise conditions that extensively tax either thephosphagen system or glycolysis will ultimately leadto depletion in the primary substrate (or fuel) for eachenergy pathway. The skeletal muscle concentration ofphosphocreatine (CrP) is limited, and within a durationof approximately 10 seconds of high-intensity exercise,the resting CrP stores are rapidly depleted.3 Activitiesthat rely heavily on the phosphagen system for adenosinetriphosphate (ATP) provision include sprinting, choppingwood, jumping rope and the equivalent. High-intensityexercise is frequently repeated over multiple bouts,whether the environment be a training session or athleticcompetition. Therefore, recovery from CrP degradationbecomes critical in these instances if high-intensity exerciseperformance is to continue. Likewise, the primary substratefor glycolysis, glycogen, can be depleted following prolongedand vigorous endurance exercise. Unless glycogen stores aresufficiently restored prior to the next exercise session, a highlevel of performance will be compromised.1Unless glycogen stores are sufficientlyrestored prior to the next exercisesession, a high level of performancewill be compromised.Accumulation of Metabolic By-productsATP turnover rates are elevated during high-intensity exerciseconditions. Concomitantly, increased glycolytic flux and ATPhydrolysis contributes to an accumulation of lactate andprotons within the cells. Both of these molecules can impaircontinued ATP resynthesis and skeletal muscle contractionthrough different mechanisms.4 Lactate has been foundto hinder the electrical stimulus for muscle contraction.The accumulation of protons leads to a decreased musclepH. Cellular acidosis impairs the recovery of CrP stores.Furthermore, the key enzymes involved in glycolysis,including phosphorylase and phosphofructokinase, are eachdown-regulated by an accumulation of protons. Recoveryfrom cellular acidosis is paramount in order to restore thecapacity to regenerate ATP from both the phosphagen systemand glycolysis.5How do the three energy systems interact with postexercise recovery and performance?Skeletal muscle performance, be it sprinting down thefield during a soccer match or cycling 40 kilometers in themiddle stage of a triathlon, requires a constant supply ofenergy. The molecule ATP provides the immediate sourceof energy for skeletal muscle contraction for these types ofexercise scenarios, and is frequently referred to as the energycurrency of the cell or the universal energy donor. Given thatATP is essential for repeated muscle contraction, it wouldseem logical that large stores of ATP exist within skeletalmuscle. This is not the case. In fact, if ATP could not berapidly regenerated, the resting stores of ATP would quicklybe depleted during high-intensity exercise scenarios.There are three main energy pathways available toregenerate ATP—the phosphagen system, glycolysisand mitochondrial respiration. These pathways differconsiderably in the maximal rate of ATP regeneration, andthe duration for which this maximal rate can be sustained.Peak performance of the different energy systems can becompromised following challenging exercise conditions, suchas repeated high-intensity sprints or extended submaximalrunning. Optimal recovery entails restoring the capacity foreach energy system to function once again at maximal levels.An appreciation of how the three energy pathways functionprovides the foundation for designing a training programthat optimizes recovery.THE SCIENCE OF POST-EXERCISE RECOVERY3
A BRIEF PRIMER ON THE THREE ENERGY PATHWAYSThe Phosphagen System: The most rapid means forregenerating ATP is the phosphagen system (Figure 1). Thispathway involves a single reaction whereby the enzymecreatine kinase is responsible for catalysing the metabolitecreatine phosphate (CrP). Subsequently, free energy is madeavailable to rephosphorylate ATP (i.e., add a Pi to ADP). Theenzyme creatine kinase, which facilitates the CrP reaction, isup-regulated by an increased concentration of ADP. Creatinekinase activity is inhibited when concentrations of ATP arenormal. Therefore, when ATP demand increases suddenly,as is the case with the onset of high-intensity exercise,the hydrolysis of ATP results in elevated levels of ADP, andthus the necessary biochemical signal for this pathway toregenerate ATP. This design permits an almost instantaneouscapacity to match ATP demand with a swift supply.Glycolysis: The glycolytic metabolic pathway provides ATPat a rate below that of the phosphagen system, but stillnearly twice as fast as mitochondrial respiration (see Figure1). Glycolysis comprises a series of nine enzymaticallycatalyzed reactions. Glycolysis involves the conversionof either a molecule of blood glucose or muscle glycogento two molecules of pyruvate or lactate. The activity ofthe enzymes phosphorylase and phosphofructokinase areboth swiftly up-regulated at the onset of intense exercise.There are two phases to glycolysis. Phase one is an energyinvestment phase, while phase two represents the energygeneration phase. Phase one of glycolysis consists of fourreactions and requires an investment of either one or twoATP molecules to proceed. The phosphofructokinase reactionrequires an ATP. This reaction is considered the main ratelimiting reaction of glycolysis. If glucose is the substrateprovided for glycolysis, an additional ATP is required forglucose transport from the blood into the muscle cell (thisGlycogenG1PGlucoseMitochondrial respiration: The third pathway by which ATP isregenerated is through mitochondrial respiration (see Figure1). In terms of overall quantity, the regeneration of ATPmolecules is greatest from fuels that undergo mitochondrialrespiration. However, the maximal rate of ATP regenerationfrom mitochondrial respiration is considerably less thaneither the phosphagen system or glycolysis. Pyruvateproduced from glycolysis can enter into the mitochondriawhere it undergoes further oxidation in the Krebs cycle. Thepyruvate dehydrogenase reaction facilitates the entry ofpyruvate into the mitochondria. During this reaction, NADHacetyl-CoA molecules are formed. Acetyl-CoA moleculessubsequently pass through a full turn of the Krebs cycle,yielding molecules of ATP, FADH and NADH. The NADH andFADH molecules produced from the Krebs cycle then moveonto the electron transport chain where additional ATPis regenerated. Depending on whether or not glucose orglycogen is the initial molecule entering into glycolysis,the overall tally of ATP regenerated from mitochondrialrespiration summates to 32 or 33 ATP.Figure 1The ThreeEnergyPathwaysFatty acidsGlycolyticATPis facilitated by the transporter protein GLUT-4). The secondphase of glycolysis involves five additional reactions fromwhich four ATP molecules and two pyruvate molecules areproduced. The phosphoglycerate kinase and pyruvate kinasereactions each produce two ATP. It is also important to notethat two molecules of NAD are reduced to NADH duringphase two of glycolysis from the glyceraldehyde-3-phosphatedehydrogenase reaction. In summary, the reactions of theglycolytic energy system produce two pyruvate, two NADH,and either two or three ATP. The difference in net gain of ATPcan be explained by the one ATP cost of bringing glucoseinto the muscle cell via GLUT-4 transporter protein as thesubstrate for glycolysis.ADPPyruvateG6P2H P1 3 ADPAcetyl-CoAATPKrebscycleAmino acidse- H ADP HPiPhosphagenCrP ADP H ADP ADPMitochondrialRespirationATP H P1ATP AMPATP0 2H 2e-H20THE SCIENCE OF POST-EXERCISE RECOVERY4
muscle-buffering capacity, which will ultimately contributeto a more rapid recovery. Interestingly, researchers havereported that it is high cellular concentrations of protonsthat provide the necessary stimuli for improvements in themuscle-buffering capacity.5 It appears that high-intensityinterval training (six to 12 interval bouts of two minutes each at a workload of 90 to 100% VO2max with one minute of rest)is a successful strategy for eliciting favorable bufferingcapacity adaptations.What chronic training adaptationsimprove post-exercise recovery?The principle of training specificity states that thephysiological and metabolic responses and adaptationsto exercise training are specific to the type of exercise andmuscle groups involved. Health and fitness professionalsshould also recognize that the principle of training specificityextends to recovery.6 Critically, specific training strategiesshould be employed to elicit specific adaptations that willexpedite recovery. In the following sections, three favorableadaptations that will occur with the proper training regimenare presented. Increased VO2maxIt is well known that high levels of maximal oxygen uptake (VO2max) are linked with superior performance in endurance related events. However, VO2max also plays an integral role inrecovery. Research has shown that individuals with a greater VO2max recover more quickly between repeated sprints, andconsequently have a superior performance in the later bouts of a series of sprints.7 Individuals with high VO2max levelsalso more rapidly resynthesize CrP stores. Recent researchhas shown that high-intensity interval training (six to 12interval bouts of two minutes each at a workload of 100% VO2max with one minute of rest) augmented VO2max levelsand the capacity for CrP resynthesis.5Increased Monocarboxylate TransportersGiven the fact that increased concentrations of lactate andproton molecules within the muscle cell are detrimental toskeletal muscle performance, it should not be altogethersurprising that the cell has a means for removing thesefatigue-inducing products of metabolism from the cell.Monocarboxylate (MCT) transporters are proteins foundon the cell membranes that facilitate the efflux of lactateand proton molecules from the intracellular environmentinto the blood. MCT is in fact a co-transporter in that itcollectively transports a molecule each of lactate and protonout of the cell. Exercise training leads to an increased MCTconcentration and therefore a concomitant greater capacityfor removal of excessive lactate and protons from the cell.8This adaptation clearly provides a means for quicker recoveryfrom exercise conditions that increase muscle lactate andproton concentrations. A suitable training program forimproving MCT concentrations appears to be shorter intervalbouts with longer 1:3–4 work-to-rest ratios [four to eightinterval bouts of 30 seconds each at a workload of 130% VO2max (equates to 150 to 200 m near all-out sprint) with180 to 240 seconds of recovery).4EXERCISE-RELATED STRATEGIESTO ENHANCE RECOVERYIncreased Buffering CapacityWhat is the exercise program F.I.T.T.for accelerating recovery?As highlighted earlier, an accumulation of proton moleculeswithin the cell can impair skeletal muscle function. Thecellular environment possesses a buffering-capacitysystem to help combat increased acidosis (i.e., protonaccumulation); however, in untrained individuals thissystem is easily overwhelmed during high-intensity exerciseconditions. Correct exercise training confers an increasedTraining recovery can be optimized by correctly managing thevarious components surrounding the exercise program.9 Toaccomplish this endeavor, health and fitness professionalsare encouraged to plan an appropriate FITT for trainingrecovery itself (Figure 2). In the following sections, differentfeatures of the training recovery aspect of the exerciseprogram are described in more detail.THE SCIENCE OF POST-EXERCISE RECOVERY5
Type of Recovery between Each BoutF.I.T.T. for Training RecoveryFREQUENCYINTENSITYTIME Overall recoverydays per week Recovery daysin succession Intensity ofrecovery- betweeninterval bouts Time of recovery- betweeninterval bouts Recovery microcycles per year Intensity ofrecovery session Time of recoverysessionTYPE Active recovery Passive recovery Recovery mode(e.g., cycling)Figure 2FIIT for Training RecoveryFrequency of RecoveryThis component refers to the number of days per week devotedto recovery. If a client is simply recovering from a somewhathard training session, the frequency of recovery may be asingle day. Conversely, a client recovering from a 10 kilometerrun may require several days of recovery. It should also benoted that the frequency of recovery could also extend beyonda single week. In fact, it is not uncommon for professionalathletes to spend several weeks after the competition portionof their season in recovery microcycles.Intensity of RecoveryFor a client performing an interval session that consists of fourrepetitions of four minutes at 90 to 95% maximal heart rateinterspersed with two minutes of active recovery bouts, healthand fitness professionals need to program a specific intensity(e.g., 40 to 60% maximal heart rate) to be performed for theactive recovery bouts. The intensity of recovery may also extendto the overall intensity of a daily session of exercise dedicatedto recovery (e.g., a moderate-intensity, 60-minute bicycle rideat 65 to 75% of maximal heart rate).Time of RecoveryThis component can refer to either the recovery time betweeninterval bouts or the duration of an entire recovery session. In theabove interval-training example, the time of recovery betweeninterval bouts was two minutes. In the second example in the“Intensity of Recovery” section, the time of an entire recoverysession was 60 minutes. In terms of programming the time ofrecovery for a whole training session, it might not appear to bemuch different than setting the time of an ordinary exercisesession. The critical distinction is that health and fitnessprofessionals need to allot an appropriate time for the recoverysession to accomplish the goal of recovery itself.This component refers to the type of recovery, and may referto either active or passive recovery. Active recovery comprisescontinued exercise at a substantially lower intensity orworkload, while passive recovery consists of resting completely.The type of recovery to be performed is a consideration for boththe time between interval bouts or daily recovery sessions.In terms of an active recovery, the mode of exercise to beperformed is an additional variable to be contemplated. Itis common for clients who normally run to cross-train; forexample, an active recovery day may consist of swimming orexercising on an elliptical cross trainer.NUTRITIONAL-RELATED STRATEGIESTO ENHANCE RECOVERYWhat role does nutrition play in post-exercise recovery?Research-based strategies.Purposeful tactics are required to ensure adequate recoveryfrom training. In this section, four evidence-based nutritionalstrategies are presented. These strategies are specific
THE SCIENCE OF POST-EXERCISE RECOVERY 1 THE SCIENCE OF POST-EXERCISE RECOVERY RESEARCH FROM THE ACE SCIENTIFIC ADVISORY PANEL LANCE C. DALLECK, PH.D. Post-exercise recovery is a vital component of the overall exercise training paradigm, and essential for high-level performance and continued improvement. If the rate of recovery
May 02, 2018 · D. Program Evaluation ͟The organization has provided a description of the framework for how each program will be evaluated. The framework should include all the elements below: ͟The evaluation methods are cost-effective for the organization ͟Quantitative and qualitative data is being collected (at Basics tier, data collection must have begun)
Silat is a combative art of self-defense and survival rooted from Matay archipelago. It was traced at thé early of Langkasuka Kingdom (2nd century CE) till thé reign of Melaka (Malaysia) Sultanate era (13th century). Silat has now evolved to become part of social culture and tradition with thé appearance of a fine physical and spiritual .
On an exceptional basis, Member States may request UNESCO to provide thé candidates with access to thé platform so they can complète thé form by themselves. Thèse requests must be addressed to esd rize unesco. or by 15 A ril 2021 UNESCO will provide thé nomineewith accessto thé platform via their émail address.
̶The leading indicator of employee engagement is based on the quality of the relationship between employee and supervisor Empower your managers! ̶Help them understand the impact on the organization ̶Share important changes, plan options, tasks, and deadlines ̶Provide key messages and talking points ̶Prepare them to answer employee questions
Dr. Sunita Bharatwal** Dr. Pawan Garga*** Abstract Customer satisfaction is derived from thè functionalities and values, a product or Service can provide. The current study aims to segregate thè dimensions of ordine Service quality and gather insights on its impact on web shopping. The trends of purchases have
INDEX PRESENTATION 5 THE THUMB 7 MECHANICAL EXERCISES 8 SECTION 1 THUMB Exercise 1 12 Exercise 2 13 Exercise 3 - 4 14 Exercise 5 15 Estudio 1 16 SECTION 2 THUMB WITH JUMPS Exercise 6 17 Exercise 7 - 8 18 Exercise 9 19 Exercise 10 20 Exercise 11 - 12 21 Estudio 6 22 SECTION 3 GOLPE Exercise 13 23 Exercise 14 24 Exercise 15 25 Exercise 16 - 17 26 Exercise 18 27 .
Chính Văn.- Còn đức Thế tôn thì tuệ giác cực kỳ trong sạch 8: hiện hành bất nhị 9, đạt đến vô tướng 10, đứng vào chỗ đứng của các đức Thế tôn 11, thể hiện tính bình đẳng của các Ngài, đến chỗ không còn chướng ngại 12, giáo pháp không thể khuynh đảo, tâm thức không bị cản trở, cái được
Chapter 1 Exercise Solutions Exercise 1.1 Exercise 1.2 Exercise 1.3 Exercise 1.4 Exercise 1.5 Exercise 1.6 Exercise 1.7 Exercise 1.8 Exercise 1.9 Exercise 1.10 Exercise 1.11 Exercise 1.12 Fawwaz T. Ulaby and Umberto Ravaioli, Fundamentals of Applied Electromagnetics c 2019 Prentice Hall
