Rest and Recovery After Exercise A Crucial Way to Improve Sports Performance Teresa Holt Spring 2010 Health 3100

Overview Introduction Why it is essential Positive and negative effects Adaptation Overtraining Long and short-term 10 ways to quickly recover Conclusion Credentials

Introduction Most athletes know that rest is essential for their bodys recovery after working out Not enough sleep or time off deprives the body of recovering and repairing injuries Without rest, the body will be more prone to injuries, it wont be able to repair and the mind wont be able to focus

Why it is Essential Without rest, the body remains in a permanently injured state Resting allows the body to repair damaged tissues and restore energy Allowing the body to rest generates more muscle development as well as letting the body adapt to the stress If not enough rest is taken, overtraining can become an issue

Positive Consequences Two components of rest and recovery: Adequate sleep Adequate rest between workouts Adaptation The body adapts to physical stress Too much too quickly results in injury Too little too long doesnt get results Allowing rest results in positive muscle gain and healthy recovery

Negative Consequences Overtraining Training beyond the bodys ability to recover Signs of overtraining: Lack of energy Sore muscles Sudden drop in performance Insomnia Depression Headaches

Short-term Effects Short-term recovery, also known as active recovery Occurs immediately after hard workout Low-intensity workouts during cool down phase Replenish energy and fluids lost with post- exercise meal

Long-term Effects Adequate resting periods during training programs lead to optimal results Changing exercise routines and adding resting periods allow muscles to develop and a healthy body to perform at its best

10 Ways to Quickly Recover After Exercise Rest Stretch Cool Down Eat Properly Replace Fluids Try Active Recovery Have a Massage Alternate Hot and Cold Baths or Showers Get Lots of Sleep Avoid Overtraining

Conclusion Listen to your body If you feel tired, sore or notice a performance decrease, take some time to rest and recover Having an exercise plan that includes rest and recovery is an essential way to get maximum results

Credentials Teresa Holt Health Promotion Major Academic Senior Weber State Womens Soccer Team Info used: outs/a/RestandRecovery.htm Google Images Clip Art Images