Muscle Recovery After Workout. Exercise by its very design challenges the natural resting state of the body, so recovery is a vital component of the overall fitness program. Adequate postexercise recovery is vital to performance, continued improvement, and a decline in injury risk. This chapter focuses on the scientific principles behind recovery and explains how to apply these principles to determine safe and effective recovery times for your workouts.

Muscle Recovery After HIIT Workout, Advantage specific high intensity training, injury reduction

Most people who exercise have a strong tendency to focus primarily on the exercise rather than what happens before or after. The reality is that people who exercise spend a much greater proportion of their time in recovery than they do in an actual workout. If the rate of recovery is too short, higher training volumes and intensities are impossible without the detrimental effects of overtraining. In fact, the time we dedicate to appropriate pre and postexercise recovery may be more important to performance enhancement and injury reduction than the workouts themselves.

High intensity workouts in particular deliberately damage muscles and other soft tissues, causing short-term destruction in the form of tissue breakdown. Inadequate recovery compromises oxygen and nutrient delivery to working muscles and, coupled with overtraining, decreases the ability to create strength, power, speed, a diminished maximal heart rate, and a lower tolerance to perceived exertion rates.

Physiological occurs primarily after exercise and is characterized by the physical efforts of the body’s attempt to return to homeostasis. The purpose of a workout is to challenge homeostasis, or the body’s normal internal balance. Exercise disrupts homeostasis and, as a result, creates imbalances at the chemical, molecular, and tissue levels.

30-Minute HIIT Cardio Training with Warm Up

Inflammation is often the result, signaling the immune system to start a process that includes an increase in circulating hormones including adrenaline and cortisol, to minimize the damage and speed up repair. Swelling and muscle soreness complete the response. If a workout is too long or strenuous for the current skill and ability of the exerciser, and recovery is either too short or not allowed, injury and burnout can quickly result.

Benefits of Recovery

This is essential to achieving higher training volumes and increases the ability to work at greater intensities without the detrimental effects of overtraining. Renewal normalizes physiological functions (e.g., returning blood pressure to preexercise levels returns the body to resting respiration), stabilizes the cardiac cycle, and returns the heart rate to resting levels. Also restores the cellular environment to a preexercise resting state and is also critical in the reinstatement of energy,

including blood glucose and muscle glycogen, two readily available energy sources vital to exercise. Can also trigger an adaptive response. As fitness increases, new blood vessels and muscle fibers grow and flourish and eventually connect to form new neuromuscular pathways. An adapted metabolic response allows higher levels of training, permitting the body to react positively. As long as the overload is progressive, the body can get used to its new need to respond constructively to the increased stressors.

As stated, from training may be even more important that the workout itself, because the repair and rebuilding of damaged muscle tissues and the replacement of needed chemicals can only occur during recovery. Proper recovery minimizes the by products of the physical stress of workouts. The capacity to recover determines the ability to perform the next workout. It is also provides the emotional and mental renewal necessary to avoid exercise boredom, fatigue, and burnout.

Optimal renewal is required for each energy system to function at maximal levels. Adenosine triphosphate (ATP) provides the immediate source of energy for skeletal muscle contraction, but it is limited by the intensity and duration of the exercise. Given that ATP is essential for repeated muscle contraction no matter which energy system is being taxed, you might assume that large stores of ATP are constantly available, but this is not the case.

Optimal is required for each energy system to function at maximal levels

Energy pathways differ considerably in the maximal available amount of ATP based on the duration for which they can be sustained. When performing anaerobic, powerful movements such as those required in the HIIT workout, fatigue sets in quickly. During training that requires either of the anaerobic pathways to generate ATP, time and intensity are limiting factors in energy production. Because these high intensity exercises are frequently repeated over multiple bouts, recovery both in workout and postworkout is critical.

Let’s examine renewal guidelines, keeping in mind that the ratio of recovery time to exercise time is energy system dependent—that is, the type and intensity of exercise dictates the timing and type of recovery the body needs.

The muscles act as pumps to clear waste products and bring oxygen and nutrients back to the working muscles. This 10-second period also assists in lowering the heart rate, but it keeps the heart pumping to avoid blood pooling in the lower extremities and maintains the heart rate above minimum and below maximum in preparation for the next 20-second work bout.

The important point is that whatever ratio is used, consistency is important. For example, if you are using a 1:2 ratio, be sure to stick to it. So if the work bout is 15 seconds, the recovery bout should be 30 seconds. Keeping the ratio consistent throughout a given workout will bring about the physiological effect of breathlessness, and eventually EPOC, a physiological process in which the body continues to expend energy as it repairs itself.

Shifter, Chainring, Brake, Derailleur