Understanding How to Maximize a Workout Pre and Post Exercise

1. Understanding How to Maximize a Workout Pre and Post Exercise Robert Playo High School Students

2. Dehydration is dangerous and lowers an athletes performance. • All heat related illnesses are preventable! Step 1: Stay Hydrated!!!!

3. Heat Cramps- painful cramps from exercise in heat. Heat Syncope- Weakness fatigue and fainting due to heat. These can be treated Be safe in the sun! Heat Related Illnesses

4. Heat Exhaustion- excessive weight loss, reduced sweating, elevated body temp, thirst, weakness. • Heat Stroke- Medical Emergency, related to thermoregulatory failure. May Lead to Heat Illnesses Continued

5. Note histories of past heat illness. • Lack of physical fitness impairs athlete. • Acclimate to the heat 7-10 days prior. • Thirst replacement alone is inadequate. Heat Illness Prevention

6. Weight loss related to heat 2% weight loss= dehydration 3% weight loss= 90% ability level. 4% weight loss= 80% + thirst stimulated 6% weight loss= person collapses For Each pound of weight loss from dehydration, consume 2 cups of fluid. Continued

7. Consume 16-24oz of fluid before starting each day. • 1. Drink 8-10 cups of fluid each day. • 2. Urine should be clear. • 3. Increase carbohydrates in diet. Stay Hydrated!

8. 4. Drink 2-3 cups of fluid 1 hr prior to exercise. • Proper Hydration Solutions - 14g of sugar - 100mg sodium - 30mg potassium - 6-8% carbohydrates - 3g protein Continued

9. Purpose- exercise prior to activity to provide gradual adjustment from rest. • Types of Warm-up • Passive- Sauna, hot tub. (Not ideal) • Active- body movements to • elevate temperature. Warm-Up

10. Ideal Warm-Up- • 5-10 minutes to allow body temp + HR to Raise. • Light Cardio (> 40 HRR) • Dynamic Stretching Warm-Up

11. Static Stretching • - Holding stretch for more than 20 seconds • - Not ideal prior to exercise  • - Lose Elasticity • - Muscle spindles stretched out • - Performance may suffer - Beneficial post exercise to increase flexibility of the muscles. Static vs. Dynamic Stretching

12. Dynamic Stretching • - Exercises that use sport specific movements. • - Better prepares athletes for exercise • - More information regarding Dynamic vs. Static Stretching Continued

13. Prior to Exercise? • - Dynamic Stretching Post Exercise? - Static Stretching Recap

14. Oxygen release from hemoglobin/myoglobin. • Energy of Activation for enzymes. • Muscle/ Joint Friction • Efficiency of muscle movement Overall Benefits of Warm-Up

15. Speed of nervous impulses. • Blood flow to active muscles. • Lowers stress on heart. • Decreases the risk for injury. • Body releases sweat to control body temp. Continued

16. Muscle is under a 24 hour growth cycle • Three Phases • 1. Energy Producing Phase (during exercise) • 2. Recovery Phase (immediately post exercise) • 3. Growth Phase (between training sessions) Must meet demands for nutrients in all of the phases!!!! Nutrient Timing

17. Primary nutritional needs. • Maintain blood sugar levels. • Supply carbohydrate to muscle. • Stay hydrated. (Gatorade is ideal) - Following the nutritional needs lowers catabolic hormones like cortisol. - Decreases muscle damage. - Increases recovery time. Energy Producing Phase

18. 45 minutes post exercise to maximize muscle repair. • Muscle cells up regulated. Work 2x faster. • By 2 hours, muscle cells become insulin resistant. • - Slows glycogen recovery • - Slows muscle synthesis. Meet nutritional needs immediately following exercise! Recovery Phase

19. Time period extends from recovery until next workout. • Muscles are maximizing growth. • Muscles are replenishing glycogen stores. Optimizing carbohydrate and protein consumption is essential! Growth Phase

20. Now that you have the knowledge to exercise effectively, use it! Exercising can lower the chances for developing deadly diseases. Apply the principles learned to maximize your workout! Exercise!

21. Any Questions? • Contact- playor05@students.rowan.edu Questions?