With the ever increasing amount of research available within the discipline of exercise science, the terminology of “recovery and regeneration” has replaced the simplistic action of cooling down (sometimes interchanged with warming down). As the science of body mechanics and physiology expands, it is important that new information is communicated so all people can benefit from the scientific discoveries and enhance their everyday performance.
Whether it be for an athlete, business person, parent, aspiring junior, students and every other walk of life, nutrition and recovery are vital for optimal performance of daily requirements.
The concept of a cool down
Previously in the fitness and sporting world’s, a cool down often covered simple processes of stretching, hydration, reducing the heart rate back to its’ normal resting rate and the prevention of blood pooling.
Just as the warm up altered a person’s state into the movement and performance zone, cooling down aims to bring the body back to its’ resting state. “Cooling down” is essential in the prevention of blood pooling and for general well being, yet it is only one important step in the processes of recovery and regeneration.
The concept of recovery and regeneration
Recovery refers to the body’s ability to perform the same skills with the same intensity to achieve desired results. This concept is important for all people in the function of their daily duties.
Even after walking briskly, there is a risk of blood pooling. The heart rate is elevated and pumping blood at a higher rate, therefore cooling down appropriately is essential for the building blocks of recovery.
Other elements of recovery include hydration, breathing and flexibility work.
Hydration
Research promotes that post training hydration should include some form of sports drink that contains sufficient levels of both carbohydrate and potassium. Hydration post training events should not have a high concentration of salt (higher than the potassium levels) or extremely high levels of protein (unless sufficient water has been consumed during the training / performance event).
Thirst is a symptom of dehydration - If you are feeling thirsty the chances of you being dehydrated are extremely high.
Suggestion : It can be of interest to weigh yourself prior to training (performance) and post training (performance) and see the difference in your weight simply due to fluid loss. It is recommended that for every kilogram of body weight lost in that period that a litre of fluids be consumed. For example if your body weight is 80kg pre training and then 78kg post training it is recommended that 2 litres of fluids be consumed and that a kilogram be regained within the half hour post training. Fluid lost can be minimised and should be minimised due to the increased pressures it places on bodily functions. This guideline is further subject to the specific instructions of your qualified trainer in regards to the parameters of your health history and the maximisation of your performance.
Warning: It is extremely dangerous to dehydrate your body to gain short term weight loss. The body has a major percentage of water and requires significant hydration to ensure major organ function and general well being.
Likewise in certain cases over hydration can be an extreme hazard to the body… let common sense and health guide your actions.
Breathing
To assist recovery it is important to regain control of a slow and deliberate exhalation with breathing to assist circulation and the removal of toxins and waste products in the body that are produced as a result of physical exertion.
Breathing in through the nose and out the through the mouth (or nose) is the first step. The next step is to attempt to achieve an even ratio with your breathing. For example: breathe in for 2 counts, pause the breath for 2 counts and exhale for four counts.
There are many variations for recommended ratios of breathing. It is important to calm your breathing to a point where you are in control of your respiratory system and that the subsequent heart beat slows back to its natural resting rate.
Flexibility
Flexibility training is a specific program in itself. This type of program can include a variety of stretches. In the case of recovery, the most appropriate form of flexibility work is through a combination of slow dynamic or PNF stretching combined with static stretching. Stretching should occur once the breath and resting heart rate are slowing and whilst the muscles are still warm.
Regeneration
Regeneration includes the specific elements of hydration, sleep, nutrition, training and support networks, alongside the elements of recovery outlined above.
Hydration
Regeneration requires different and specific hydration compared to the hydration within the recovery phase. Regeneration requires not only sufficient maintenance of hydration levels, but also sufficient consideration of fluids and foods that promote a diuretic effect (examples are caffeine and alcohol). Sugar content is important not only for those pursuing weight loss (as excess calories can be hidden in sports drinks), but also for the rapid effect on the blood sugar and subsequent performance changes due to blood sugar highs and lows.
Appropriate fluid levels in the body are essential for physical and cognitive function as well as for the function of major organs
Sleep
A great concern for many Australians is the lack of quality sleep and appropriate rest. Current figures suggest that there is a massive growth in sleep apnoea due to increased stress, time pressures, poor nutrition, increased alcohol intake, drugs and over scheduling.
Effective sleep allows the body to move through its natural chemical and hormonal cycle that assists the body to regenerate and rejuvenate.
Many people wake up tired and groggy due to sleep deprivation and as a result look for substances that provide quick bursts of energy such as sugar and caffeine. Ultimately these substances have an effect upon the daily energy cycle and contribute to extreme energy and mood patterns.
Quality sleep is essential for regeneration!
Nutrition
The need for fresh foods including fruit and vegetables cannot be overstated in the quest for health. The following points highlight the basics to achieve the right balance:
Eat sufficient serves of vegetables, legumes and fruits
Include cereals (including breads, rice, pasta, noodles) – place a preference towards wholegrain
Incorporating lean meat fish, poultry and / or alternatives such as legumes and nuts
Includes milks, yogurts, cheeses and alternatives
Drink plenty of water
Attempt to reduce:
Saturated fat
Choose foods low in salt
Limit your alcohol if you choose to drink
Consume only moderate amounts of sugars and foods containing added sugars
Care for your food; prepare and store it safely
It is not that all carbohydrates are not fattening! Excess kilojoule intake is!
Including a sufficient amount of protein is essential for recovery and regeneration:
Protein is made up of amino acids that are the building blocks for the body and are a major component of muscle, hair skin, blood cells, enzymes, hormones and antibodies
Found throughout animal and plant foods
Active people need extra protein
Amino acids are required to build muscle
Amino acids help repair muscle damage caused by strenuous exercise
Protein can be used as fuel, contributing to 5 – 10% of energy needs
Without adequate protein it is difficult to achieve muscle and strength gains
Training
Effective preparation is the best way to enhance regeneration. Training specifically for the demands of sport or the demands of a day assist the body’s ability for regeneration. Fitness is sometimes defined as an individual’s ability to complete all daily tasks (including exercise) and waking up the next day to perform daily demands at the same level as the previous.
Support Networks
A solid support network is the best way to assist regeneration. Having people who understand the demands and needs of your every day energy automatically place the body at ease and in a better state for regeneration.
