1 Prof Dr Romain Meeusen HUMAN PHYSIOLOGY & SPORTS MEDICINE VRIJE UNIVERSITEIT BRUSSEL Recovery Judo (intermittent exercise) Acute Cryotherapy Recovery & (anaerobic) performance Recovery & the Brain Process by which the athletes physiological and psychological function is restored Recovery can result in an enhanced performance by increasing the adaptation to training Increase the quality and quantity of training Reduce the risk of developing overuse injuries
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Prof Dr Romain Meeusen - Team Belgium BOIC 2014 R... · Prof Dr Romain Meeusen ... Comparison AR – PR after judo match ... higher when performing AR (match analysis) Franchini et
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Prof Dr Romain Meeusen
H U M A N P H Y S I O L O G Y & S P O R T S M E D I C I N E V R I J E U N I V E R S I T E I T B R U S S E L
Recovery
Judo (intermittent exercise)
Acute Cryotherapy
Recovery & (anaerobic) performance
Recovery & the Brain
Process by which the athletes physiological and psychological function is restored
Recovery can result in an enhanced performance by increasing the adaptation to training
Increase the quality and quantity of training
Reduce the risk of developing overuse injuries
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Stretching
Active recovery (warm-down)
Nutrition
Massage
Hydrotherapy
Compression
Psychological means and sleep
Courtesy Dr Shona Halson AIS
Duration :
few seconds – 5 (8) minutes
3-4 minutes average
20-30 sec periods of activity
5-10 sec interruptions
Anaerobic ‘bursts’
Aerobic basis –recovery (training)
Casterlenas et al 1997, Van Malderen et al 2006
Strength :
Maximal strength
Isometric strength
Dynamic strength
Muscle endurance
Anaerobic ‘Characteristics’
Upper body Power – anaerobic capacity
Casterlenas et al 1997, Van Malderen et al 2006
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Local cryotherapy
Hydrotherapy (cold – contrast)
Effects on performance
Lactate removal
Muscle Soreness
Training & Match
Meeusen R. 2004 - Hartvikson 1962
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Meeusen R. - Thorsson et al 1985
Tracer study 133Xe
De Pauw, Meeusen et al MSSE 2011
Recovery:
• Passive Recovery (PR = sitting on a chair)
• PR + upper leg cooling (0°C or 10°C)
• Active Recovery (AR = cycling at 80W)
• AR + upper leg cooling (0°C)
60min intensive cycling
30min time-trial
100min REST
De Pauw, Meeusen et al MSSE 2011
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Performance TT (2 vs 1)
De Pauw, Meeusen et al MSSE 2011
*P<0.05
0
2
4
6
8
10
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TT end REC0 REC5 REC10 REC15 REC20
[BLa
] (m
mo
l/L)
Blood lactate concentration
AR + cooling
AR
*
*
*
*
De Pauw, Meeusen et al MSSE 2011
• In 20°C: AR and PR subjects maintain TT2 performance
Consider : time until the next training session or competition? Recovery necessary? What can be practically performed in the timeframe? What strategies have scientific evidence to support their use in the given time?
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Does the exercise involve muscle damage? Repeating the recovery strategy on subsequent days may be beneficial and contrast water therapy may be a useful strategy
Vaile et al 2008
Eccentric muscle work (140% 1RM squat jump
Does the exercise involve muscle damage? Repeating the recovery strategy : ALSO COMPRESSION
Goto et al in press 2014
Use appropriate temperatures and duration for immersion :
10-15° C cold water (higher temperatures i.e. 20° C) may be observed using longer durations of exposure)
Ratio of hot:cold contrast water therapy 1:1 7 rotations of 1 minute hot and 1 minute cold.
Duration of 14-15 minutes
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Whole body (excluding the head) Standing rather than sitting maximise hydrostatic pressure Consideration should be given to environmental temperature Maximal, short duration efforts CWI prior to effort = neg.
Depending on time between bouts :
Active Recovery (compression or maybe electrical stimulation in addition)
As its high intensity and potentially a short amount of time between bouts :