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Learn how to
help your
body recover
faster from
a tough
workout.
By Josh
Henkins, Bsc.
Exercise
Science at
Bodybuilding.com
CONT'D...
Directly
After
Training
These are
methods we
can all
employ as
soon as
training is
complete for
the day or
in between
training
sessions.
Contrast
Showers:
Expose all
areas of the
body that
were
involved
with the
day's
training
session.
These
showers are
done by
alternating
bursts of
hot and cold
water. These
temperatures
are
alternated
for periods
of two
minutes and
done as hot
as tolerable
and as cold
as
tolerable.
This can be
repeated
four to six
times. The
reasoning
behind these
showers is
the hot
periods are
for vaso-dilation
(increased
size of
vessels) and
cold is for
vaso-constriction
(decrease in
size of
vessels).
The result
is improved
circulation
in the
trained
areas.
Ice Massage:
This should
be done in
between
exercises or
immediately
after
training.
The ice is
from a
plastic cup
of water
that was
frozen the
day before.
The ice is
rubbed along
the muscle
belly that
has been
trained and
not along
the joints.
Performing
some
movement
while gently
rubbing the
muscles with
ice is
another way
of improving
upon this
method. The
purpose of
ice massage
is to reduce
the
tightness in
the
contracted
muscles and
to pump free
the waste
products in
the tissues
as a result
of training.
Ongoing
Recovery
Deep Tissue
Treatments:
Active
Release
Techniques
(ART) was
one of the
methods of
soft-tissue
treatments
to receive a
great deal
of attention
from the
public. ART
involves the
manual
removal of
muscle
adhesions
which
results in
greater
range of
motion,
decrease
pain, and
even nerve
decompression.
However, it
is important
to remember
that ART is
not the only
effective
form of
soft-tissue
treatments.
Other
methods such
as
Neuromuscular
Therapy,
Rolfing,
Deep
Transverse
Friction,
and
Myofascial
Release are
just a few
of the other
effective
methods of
soft-tissue
treatments.
Since we all
develop
muscle
adhesions
(basically
little
bundles of
tissue that
cause a host
of problems)
from living
and
especially
training,
finding a
proficient
therapist
can be of
great help
for the
athlete,
bodybuilder,
or general
fitness
enthusiast.
Stretching:
There are
numerous
forms of
stretching.
However, for
post-workout
I recommend
static or
combination
of static
and PNF (proprioceptive
neuromuscular
facilitation).
Static
stretching
is useful
for not only
its benefits
of improving
range of
motion, but
is much more
relaxing
than some of
the other
forms of
stretching.
In general
stretching
can provide
the
following
benefits
(Keith,
1977; Weiss,
1976;
Holland
1968; de
Vries, 1966,
1966):
1. Increase
in the range
of useful
movement
2. Reduction
in the
incidence of
injury
3. Decrease
in the
severity of
injury
4. Delay in
the onset of
muscular
fatigue
5.
Prevention
and
alleviation
of muscle
soreness
after
exercise
6. Increase
in the level
of skill and
muscular
efficiency
7.
Prolongation
of sporting
life
Conclusion
Taking
fifteen
minutes
either
directly
after the
workout or
later in the
day can
greatly
improve all
these
aspects. It
is
unfortunate
most of us
neglect this
aspect of
our training
especially
considering
the majority
of us
already know
these
benefits.
However, if
I told you,
you would
grow more
and lift
more would
you stretch?
The truth is
I wouldn't
be lying so
start now!
Above are
just some of
the more
common and
easy to
apply
principles
of
restoration.
Other
methods
include
jacuzzis,
saunas,
vibromassagers,
and
electronic
stimulation.
Depending
upon their
availability
these would
also be
great
methods to
employ. Be
realistic
though, if
you are not
use to
incorporating
these
techniques
into your
routines
begin with
just a few
and
easy to
use methods.
Treatments
such as
stretching
and
utilizing
general
physical
preparation
training
should
always be
reasonable
and
accessible.
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