Prep, Rest And Recovery Workshop
- 1. Prep, Rest and Recovery for Athletes Nic Ebright, LMT-CES Sports Massage Therapist Certified Personal Trainer
- 2. Simple Math Consistency Time RESULTS = In what ways can we improve these factors…?
- 3. Workshop Topics Prep Warm-up v. Stretching before event. Rest and Recovery: Overtraining Syndrome Adaptations to Rest 10 Ways To Recover After Exercise (Demo) Sports Massage!
- 4. Exercise Prep Warming-up vs. Stretching Which is better? Both are important Depends on your goals Guidelines
- 5. Warming-Up Pre- Event Benefits: Increase Muscle Temperature Increase Core Temperature Blood Vessels Dilate (+ Cooling) Improve Range of Motion Hormonal Changes (Energy Usage) Mental Prep Goal: Improve Performance/Prevent injury
- 6. Stretching Pre/Post Event Benefits: Improve range of motion Decrease muscle tension/stiffness Improve posture Improve your ability to relax Mental prep Goal: Improve overall flexibility
- 7. Guidelines: Warm-Up Routine can include: Specific Movement Patterns Runners practice their strides Non-Specific Movement Patterns Jumping Jacks Planning can include: Progression (low to high intensity) Jog - Run - Sprint General to Specific Variety!
- 8. Guidelines: Stretching Types: Static (Easiest) PNF (Best)* Ballistic (Worst) * Proprioceptive Neuromuscular Facilitation General Tips: Hold until relaxed 15-30 sec. Different duration for different Muscles
- 9. How Recovery Works Body adapts to stress (exercise): Restores energy supply Restores fluid loss and nutrients Repairs tissue Homeostasis (balance) Body becomes more efficient Stronger - Fitter - Faster
- 10. Over-training Syndrome Recovery requires TIME Intensity of training overcomes ability to recover Chronic fatigue Staleness Depression Decreased performance Increased risk of injury Little Rest Adequate Rest Improved Performance
- 11. Effective Planning Limitations Too much, Too Soon = Injury Too little, Too Slowly = No improvement Guidelines Alternate adaptation and recovery Intensity Rest Time Workout log Update and change plan frequently
- 12. 10 Ways to Recover Rest! Post-Exercise Stretch Cool Down Proper Nutrition Fluid Replacement Active Recovery P-RICE! Sleep Sports Massage Avoid Over-training