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Recovery is an aspect of training that is getting significant attention right now because research is revealing the various techniques you can use between workouts that will have an important effect on your response to training. By understanding and applying the science of recovery and regeneration, you can plan effectively to ensure that you give your body the help it needs to repair, heal, and grow. This is the key to becoming "the 24 hour athlete." Recovery and Regeneration The essential idea that every 24 hour athlete needs to embrace is that your attention and effort do not end when your workout is over. Because the healing and repair process is as important, if not more important, to your fitness as the actual running training, there are several things you can do when you are not pounding the pavement. In effect, fitness and training are a way of life – not just something you do when your stopwatch is running. The first stage of an effective recovery is a proper cool down, which I prefer to call "active recovery." By staying in motion at roughly 50-55% of your maximum level of exertion for a period of time after your workout – typically 10-15 minutes – you help your body remove metabolic waste products such as acids and potassium that have built up in our muscles and blood during your run. Low intensity exercise helps to increase circulation to your muscles. This is important because the longer acids and other metabolites like lactic acid (or lactate and hydrogen ions) are in your muscle fibres, the less time your body has available to work on rebuilding your muscle glycogen stores.1 If your mitochondria are battling with waste products and processing lactate, they are spending less time converting glucose into the glycogen you will need for your next run. Inflammation and Regeneration A critical phase of the recovery process is the inflammatory response that occurs as a result of exercise and training. When muscle fibres are damaged, inflammatory cells called neutrophils and macrophages move to the area and help break down and remove damaged tissue. The inflammatory process in the muscle also involves increased flow of fluids to the exercised areas, which can cause swelling and soreness. Another key step in the inflammatory process is that our body produces a powerful hormone called insulin-like growth factor-1 (IGF-1). This hormone instructs satellite cells to initiate repairs to damaged muscle fibres and begin producing new ones. This is an example of the intra-muscular response that takes place after a resistance training workout in the gym, or a hills or interval running session. The inflammatory process can take up to 72 hours to complete, so you have to make sure that you mix your hard workout days with easier training to give your body the time it needs to repair muscles and for the inflammatory response to work its magic. Inflammation is a critical healing process, and if you interfere with it you can limit your physiological progress as an athlete. Anti inflammation techniques like anti-inflammatory medicines (non-steroidal anti-inflammatories or NSAIDS), cold tubs which constrict blood vessels, or compression clothing are gaining popularity because they may reduce post-workout soreness and pain but may actually slow your progress because they block or impair the inflammation process that signals the body to rebuild itself in response to the training stress. Your body needs the process of breaking down, experiencing inflammation, and making the repairs in order to develop and improve! That said, compression clothing and cold baths can be useful as you approach a race to decrease pain and to blunt the inflammatory response when you are not in the development phase of your training. They can also be helpful if you are planning 2 workouts on the same day, or if you are planning on 2 hard training days back-to-back. I know this is complicated so work with your coach to determine when its best for you to use, or not use techniques that "speed" recovery from intense exercise. Improve Your Performance Here are some keys to using regeneration to become a 24 hour athlete: - Cool down for 10-15 minutes after you work out - Let your bodys natural inflammatory response occur during your training phases so that you can maximize regeneration - Use recovery techniques strategically, not all the time It is a mental shift to think of recovery as an active process, which is why so many of us dont do it properly. Taking care of your body requires that you commit to being a 24 hour athlete and that you put as much effort into helping your body adapt between workouts as you do in the training sessions themselves. References Vescovi J, Falenchuk O, Wells, GD. Blood lactate concentration and clearance in elite swimmers during competition. Int J Sports Physiol Perform. 2011 Mar;6(1):106-17. Greg Wells Ph.D. (www.drgregwells.com, @drgregwells) is an Assistant Professor at the University of Toronto in the Faculties of Medicine and Kinesiology. He was the sport science analyst for the Olympic Broadcast Consortium during the 2010 & 2012 Games, and is the author of Superbodies: Peak Performance Secrets from the Worlds Best Athletes. Jessica Caterini is a member of the Human Physiology Research Unit in the Faculty of Kinesiology at the University of Toronto. http://www.drgregwells.comhttp://www.twi....superbodies.tv Cheap Wholesale Air Max Shoes . -- Ken Appleby made 32 saves for his first shutout of the season to lead the Oshawa Generals to a 2-0 win over the Belleville Bulls on Wednesday in Ontario Hockey League action. Air Max Wholesale Free Shipping . The incident occurred at 19:56 of the second period of the Kings 4-2 road win over Edmonton on Sunday. Nolan punched Oilers forward Jesse Joensuu in the jaw in front of the Kings goal during a scrum. http://www.airmaxcheapwholesale.com/ . "I was fortunate to play many years at this level with a great organization and unbelievable teammates," said Hejduk in a statement. Cheap Air Max Free Shipping . -- Gus Malzahn finally had his day in Fayetteville. Air Max Cheap Wholesale .Y. -- The Buffalo Sabres have recalled forward Kevin Porter and defenceman Chad Ruhwedel from the minors as part of a five-player roster shuffle made by the NHLs worst team. LOS ANGELES -- Rapper Kanye West and Adidas are expanding their partnership that began almost two years ago with retail hubs for his Yeezy products and additional sportswear designs.The sportswear company announced the collaboration Wednesday, describing it as the most significant partnership created between a non-athlete and an athletic brand.Along with West, a team based at the companys Portland, Oregon, offices will lead the creation of new Yeezy products. Retail stores will serve as hubs for the new products. They will also introduce performance designs to offer options for both street wear and sportswear.ddddddddddddhe partnership illustrates that anyone with a dream can dream without limitations, West said in a statement.He launched his Yeezy Boost shoe line for Adidas Originals in February 2015.---This story has been correct to show West is a rapper, not a singer.---Online:www.adidas.com China NFL Jerseys White Wholesale Jerseys 2019 Cheap NFL Jerseys Throwback Wholesale NFL Hoodies Wholesale Nike NFL Jerseys Wholesale NFL Camo Jerseys Wholesale Stitched Jerseys Wholesale NFL T-shirts Disocunt Football Jerseys Cheap Jerseys Free Shipping Youth NFL Jerseys Cheap Wholesale Jerseys 2020 Wholesale NFL T-shirts Wholesale Jerseys 2018 Black China NFL Jerseys ' ' '