October 7, 2010

by Kym Burke

So, you just finished another great workout and confirmed your next training session. It looks like you’re all set. Or are you? Even though your mind might be moving on to the next task at hand, your body isn’t. As a matter of fact, it’s still working.

The purpose of this article is to explore the physiological responses to exercise and suggest techniques on how to assist the body as it recovers and regenerates. The concept of recovery and regeneration is not a new one. Elite athletes have been using many of these techniques for decades. We’ve all seen photos of athletes “icing down” shoulders or having their athletic trainer “work out the kinks” with massage. There is no reason we shouldn’t be treating ourselves the same way. The physical stress of an individual’s workout is not much different than the physical stress of an athlete’s “practice”. Whether you are a competitive athlete, weekend warrior or active senior, the largest area for potential improvement in your fitness program may not lie in finding a new exercise or conditioning method…it may lie in focusing on intelligent recovery and regeneration strategies.

Let’s begin by looking at what we know happens physiologically immediately following a bout of exercise.

Physiological Responses to Exercise

Soft Tissue (Muscles, Tendons, Fascia/Connective Tissue)

  • Muscle fiber micro-trauma and protein breakdown
  • Collagen production and deposit in muscle and fascial tissue
  • Increased muscle fascia/connective tissue tension and adhesions
  • Edema (swelling) of tissues
  • Increased tissue viscosity (thickness, stickiness)
  • Build up of byproducts of energy production- lactic acid

Nervous System (Central and Peripheral)

  • General Fatigue as a result of homeostatic disturbance
  • Decreased motor activation and localized force production as a result of:
    – Cerebral Hyperthermia
    – Depletion of cerebral glycogen stores
    – Decreased neurotransmitter production (serotonin, dopamine and acetylcholine).
    – Inhibitory feedback from peripheral proprioceptors
    – Lactate accumulation and resulting blood acidosis

Endocrine System (Hormone Regulation)

  • Catabolic stress hormone cortisol is produced
  • Testosterone and growth hormone release peaks after 45min of an intense training session
  • Suppressed  immune system function as shown by decreased lymphocytes (white blood cells)
  • Metabolic Fatigue (Energy Stores)
  • Decreased cerebral, muscular and liver glycogen
  • Relative dehydration and depletion of electrolytes

It is clear that training and conditioning disturbs the body’s homeostasis. So, how do we mediate these responses and create an environment that will optimize the recovery and regeneration process?

Immediately post-training (Within 30 min)

The focus during this time period is on shifting from a high stress (catabolic) environment to a low stress (anabolic) environment. Purposeful nutrition and proper hydration begins to allow the body to prioritize toward regeneration. Other techniques that have proven to be effective in the initiating the recovery processes are listed below:

1.   Self-Massage

  • Method – Use a Foam Roll or Stick to massage muscles that are significantly fatigued or that are chronically tight
  • Purpose
    – Reduce tension in muscles and fascia while addressing trigger points and tissue adhesions
    – Stimulate blood flow to the tissues bringing oxygen to assist in tissue remodeling
    – Shift the body and mind to regeneration mode boosting immune system function including increased white blood cell production

2.   Stretching

  • Method – Actively stretch muscles that are chronically tight or that were emphasized during the session or activity
  • Purpose
    – Restore tissue length to pre-training state (or better if possible) in order to allow improved posture and movement
    – Increase blood flow to muscles and fascia
    – Reduce muscle/fascia adhesions and movement restrictions

Nights after training

Ensure sufficient sleep duration and quality.

            Purpose
– Muscle growth and tissue remodeling
– Nervous system recovery
– Improved anabolic environment

Days between Training Sessions or Activity

On the days between intense training and physical activity the main focus should be enhancing the clearing of metabolic waste products from the day before and continue to return tissues to normal length, tension, and quality.  Listed below are techniques which have proven to be effective in continuing the recovery and regeneration process:

1.    Aerobic Flush

  • Method – Light aerobic activity such as biking or walking
  • Purpose
    – Increase circulation
    – Clear metabolic waste products

2.   Self and/or professional massage

  • Method – Use a Foam Roll or Stick to massage muscles that are significantly fatigued or that are chronically tight
  • Purpose
    – Reduce tension in muscles and fascia while addressing trigger points and tissue adhesions
    – Stimulate blood flow to the tissues bringing oxygen to assist in tissue remodeling
    – Shift the body and mind to regeneration mode boosting immune system function including increased white blood cell production

3.   Stretching

  • Methods
    – Static, Active or Passive stretching
    – Integrated styles such as Yoga
    – Light resistance exercise to mimic movement patterns performed in previous training session
  • Purpose
    – Increase muscle and fascia tissue length
    – Facilitate the assimilation of new collagen
    – Reduce adhesions and movement restrictions

These are a few recovery and regeneration strategies that have proven to be effective. Quite possibly the greatest potential for improvement to your fitness program lies in giving your body what it needs to repair and rebuild. Each individual has specific recovery and regeneration needs and priorities.  Talk to your trainer to learn the most effective post-workout strategies for you.