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Rest and Recovery After Exercise

Rest and Recovery After Exercise. A Crucial Way to Improve Sports Performance. Teresa Holt Spring 2010 Health 3100. Overview. Introduction Why it is essential Positive and negative effects

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Rest and Recovery After Exercise

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  1. Rest and Recovery After Exercise A Crucial Way to Improve Sports Performance Teresa Holt Spring 2010 Health 3100

  2. Overview • Introduction • Why it is essential • Positive and negative effects • Adaptation • Overtraining • Long and short-term • 10 ways to quickly recover • Conclusion • Credentials

  3. Introduction • Most athletes know that rest is essential for their body’s recovery after working out • Not enough sleep or time off deprives the body of recovering and repairing injuries • Without rest, the body will be more prone to injuries, it won’t be able to repair and the mind won’t be able to focus

  4. Why it is Essential • Without rest, the body remains in a permanently injured state • Resting allows the body to repair damaged tissues and restore energy • Allowing the body to rest generates more muscle development as well as letting the body adapt to the stress • If not enough rest is taken, overtraining can become an issue

  5. Positive Consequences • Two components of rest and recovery: • Adequate sleep • Adequate rest between workouts • Adaptation • The body adapts to physical stress • Too much too quickly results in injury • Too little too long doesn’t get results • Allowing rest results in positive muscle gain and healthy recovery

  6. Negative Consequences • Overtraining • Training beyond the body’s ability to recover • Signs of overtraining: • Lack of energy • Sore muscles • Sudden drop in performance • Insomnia • Depression • Headaches

  7. Short-term Effects • Short-term recovery, also known as active recovery • Occurs immediately after hard workout • Low-intensity workouts during cool down phase • Replenish energy and fluids lost with post-exercise meal

  8. Long-term Effects • Adequate resting periods during training programs lead to optimal results • Changing exercise routines and adding resting periods allow muscles to develop and a healthy body to perform at its best

  9. 10 Ways to Quickly Recover After Exercise • Rest • Stretch • Cool Down • Eat Properly • Replace Fluids • Try Active Recovery • Have a Massage • Alternate Hot and Cold Baths or Showers • Get Lots of Sleep • Avoid Overtraining

  10. Conclusion • Listen to your body • If you feel tired, sore or notice a performance decrease, take some time to rest and recover • Having an exercise plan that includes rest and recovery is an essential way to get maximum results

  11. Credentials • Teresa Holt • Health Promotion Major • Academic Senior • Weber State Women’s Soccer Team • Info used: • http://sportsmedicine.about.com/od/sampleworkouts/a/RestandRecovery.htm • http://en.wikipedia.org/wiki/Physical_exercise • Google Images • Clip Art Images

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