The Importance of Muscle Recovery
Researchers consider post-exercise recovery to be a vital part of any exercise plan 1 The Science of Post-Exercise Recovery Dalleck, Lance C. The Science of Post-Exercise Recovery. Ace Scientific Advisory Panel. https://acewebcontent.azureedge.net/SAP-Reports/Post-Exercise_Recovery_SAP_Reports.pdf Dalleck, Lance C . Failure to properly rest and recover muscles can result in something called overtraining syndrome (OTS). This is a stress-related condition, sometimes diagnosed by a reduced pituitary-adrenal response in standardized exercise tests. Symptoms can include fatigue, depression, bradycardia, and loss of motivation 2 Overtraining syndrome: a practical guide Kreher, J. B., & Schwartz, J. B. (2012). Overtraining syndrome: a practical guide. Sports health, 4(2), 128–138. https://doi.org/10.1177/1941738111434406 Kreher, J. B., & Schwartz, J. B. .
OTS isn’t the only risk you take by failing to allow muscles to recover properly. Exercise contributes to skeletal muscle damage, a reduction in the concentration of important muscular substrates like phosphocreatine (PCr) and glycogen. It also contributes toward the accumulation of metabolic byproducts such as adenosine triphosphate (ATP). Disallowing for proper muscle recovery can result in injury, reduced performance, and lack of energy 1 The Science of Post-Exercise Recovery Dalleck, Lance C. The Science of Post-Exercise Recovery. Ace Scientific Advisory Panel. https://acewebcontent.azureedge.net/SAP-Reports/Post-Exercise_Recovery_SAP_Reports.pdf Dalleck, Lance C .
Muscle recovery typically occurs within 48 hours of exercising (and can be complete within just a few hours of lower-impact activities). Recovery can be aided by things like cold water immersion, ischemic preconditioning, stretching, massage, and compression garments 1 The Science of Post-Exercise Recovery Dalleck, Lance C. The Science of Post-Exercise Recovery. Ace Scientific Advisory Panel. https://acewebcontent.azureedge.net/SAP-Reports/Post-Exercise_Recovery_SAP_Reports.pdf Dalleck, Lance C .
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