Posture & Mobility 2016 (C) 2016 by Exercise ETC Inc. All rights reserved. 1 Comprehensive Recovery Strategies No Pain No Gain? • Rest and recovery should be a planned part of program design. • Trainers must know the signs of overtraining or under‐recovery. • Professional athletes even have an off season. • Recovery is the missing piece to program design. What is Recovery? • Basic principle of training with two primary roles: 1. Monitor athlete’s/client’s adaptation to training and stress 2. Selection of specific recovery techniques to minimize fatigue from training. Controlling Fatigue and Recovery • The Autonomic Nervous System: – Parasympathetic System – Sympathetic Nervous System • Improving performance is about balancing stress and recovery. • Both are controlled by the ANS. Stimulus & Recovery TRAINING LOAD RECOVERY TIME Acute Training Stress (standard fatigue) < 24‐48 Hours Unaccustomed Exercise (overstrain) 3‐5 Days Training Overload (overload fatigue) 5‐7 Days with a reduction in training load Excessive Training Load/Insufficient Recovery 2 Weeks with a reduction in training load Short‐Term Overreaching > 1 Month with substantial reduction in training load Long‐Term Overreaching Sleep and ANS • Sleep is the most important component in the recovery process. • Sleep deprivation increases SNS activity. • Leads to: – Delayed visual & auditory reaction time – Reduces endurance performance – Impairs motor function – Increased levels of fatigue – Decreased glucose metabolism – Suppressed immune response