return (r-storage-st) v 1: to return to its original or usable and functioning, "the forest back to its original state" [syn: reconstruct] 2: Return to Life, to get or give new life or energy "The week at the spa back to me" [syn: regenerate, rejuvenate] 3: return type, or "Restore the stolen painting to its rightful owner" [syn: refund] 4: restore by replacing a part or putting together what that is broken or cracked, "He repaired the TV", "Repair myShoes please "[syn: repair, fix, repair, bushel, doctor, touch up equip,] [ant: break] 5: bring back the original existence, use, function or position," to restore law and order "," restoration of peace in the region "," restore the emperor to the throne "[syn: back, restore]
Source: WordNet 2.0, Princeton University, 2003
"I read a lot about the importance of restoring, but to be honest, my life is crazy right now, how can I realistically fit this stuffin? "
Yes, this is a common problem and one of the main reasons that the recovery tends to be overlooked by many in our society. Athletes actually Russian and Eastern European recovery plan in their periodization. In North America, but we focus so much on training, the recovery will be neglected. In fact, the Russians three semesters on massage and restoration (in Kinesiology or Physical Education courses). Guess what we do here?
If you guessed morezero, try again!
So how can we make some effective methods remediation as contrast showers, stretching, soft tissue, salt baths, electronic muscle stimulation and massage in our daily lives. Well, that's the way I do it personally.
Contrast methods
Seven years ago I had the opportunity to spend time with Dr. Mel Siff spent at his ranch in Colorado. He shared with me some secrets on improved recovery techniques. Here are a couple of curious contrast techniquesI think you will find interesting:
Always hot and cold start (unless you go to sleep after that, in this case, you should plan to finish with the heat.) The duration of each pulse is 1-5 minutes, but here's the kicker ... Apparently, the body adapts to the time and then you must change each time The body should be almost completely submerged (Mr. Siff had an 8-foot deep Jacuzzi) and physical activity is desirable (especially in a cold environment, such as swimming). TheTemperature must be reasonable (should be very hot heat, up to 110 degrees F is cold and needs to be cold, that is as low as 60 degrees F.) Repeat the process 3-4 times.
According to Siff, "is not only the temperature of a particular mode, but also the level of difference between hot and cold temperatures, and the time at any temperature, which, as we are determined to contrast methods." He argued that this strategy worked very well with the Russian athletes, and alsoused successfully with its American athletes.
Believe me, it works quite well. After running countless number of Olympic lifts, I had the pleasure of bathing method Siff nice contrast with powerlifter Dave Tate experience.
Picture Tate (a very tall man) and I (not so great) and a jump from an 8-foot deep Jacuzzi hold the handlebars on the side facing up (this allows for complete immersion and decompressing the spine ), a swimming pool, whereWe have a couple of laps. It may not seem a big problem, but believes that the hot tub at 110 degrees Fahrenheit (yes you read that right) and the pool was set at 62 degrees Celsius (Siff used in winter to get his athletes for the snow! Roll) Talking Contrast! And that was done after midnight. Needless to say we slept like babies that night!
Dr. Siff is no longer with us, but his methods live. Today I become cold showers Sunday ritual for me.
In contrastShowers, Charlie Francis recommends 3 minutes hot, cold as you can stand, followed by 1 minute, as you can stand repeated three times to work the best. This is done once or twice a day. It 'important to cover the whole body, but also his head. Although in the past, Siff has found that only one shower with shower heads on the body is not sufficient to heat or cool the lower parts of the body, not all of ourselves a deep pool and hot tub to showerto do.
This practice is a big difference in your recovery. Trust me! The key is the level difference between hot and cold temperatures and varying the time spent at each temperature. And in most cases, you should end up with the cold.
From The Truth bodybuilding, here is a method, the author argues Nelson Montana will naturally increase testosterone.
It 'been known for one of the fathers of modern bodybuilding, Angelo Siciliani better known as Charles Atlas.Did you know that excessive heat from a hot shower, you can reduce your sperm count? In fact, the Aztec Indians used (do not ask) as a form of contraception. Anyway, Charlie recommends an end to your shower with cold water. Leave the cold water from the solar plexus to flow to the genitals. The belief was that these areas contain the highest concentration of nerve endings, so that the cold would have the nerve, which in turn strengthened the entire nervous system is stimulated."Stimulate" is certainly the key word here. I can confirm its effect, because I did it for some time. It takes some 'getting used to using, but it is certainly open your eyes!
Elongation
At least once a week you should address the myofascial system. (Dare I say ... that ...) is a great way to achieve this is yoga. Now make sure you set aside time to stretch? No, I do not think so. I think you can kill two birds with one stone. Why not stretch whileTV? The average American looks at four hours of television a day. You can easily save an hour, the time to stretch a bit '.
A good way to break out, bows to recover and get a nice piece for the quadriceps, for example, sit on your heels. This is part of the protagonist in a yoga position. See how long it might last. Practice, the others at this time and do something in front of the television and sound production.
Personally, I see my sweet blonde yoga teacherstudy once a week. Since the beginning of a thorough warm-up before my workout and yoga once or twice a week, I experienced no injuries.
Yoga helps improve flexibility and relaxation, but if there is another positive, is relaxation. And 'Always when we finished our meeting and submit them to me from her little' rest, I'm out! The second thing that happens, the GH peak corresponds to sleep at night! Believe me, ifI am all the day you go to relax for a moment, and I discovered that yoga can help.
Well, if you can not afford a trainer to come to your place, do not sweat. There are a million videos / DVD are that work just as well. Choose Yourself Up by one and try it.
Methods of soft tissue
Usually once or twice a month, my friends, Drs Mark Lindsay, Bill Wells, and / or Jay Mistry (all chiropractors) fall through my work to give me treatment.
Mark isas a secret weapon of the athlete. Suffice it to say, he is an outstanding specialist in soft tissue, with a number of tools in its toolbox, including the frequency specific microcurrent (FSM), Erchonia cold laser therapy, active release technique (ART), myofascial release pumps, common - muscle activation technique (MAT), proprioceptive neuromuscular facilitation (PNF), active-isolated stretching (AIS), stim electro acupuncture, and the list goes on.
I wrote about the valueART multiple. I have seen, of course, a series of troublesome injuries in a single session. E 'can restore the function of reducing (and even eliminate) the pain, significantly improve the flexibility (for example, range of motion) and strength in a single session. In fact it could even increase muscle mass. Bill is one of the best ART practitioner in Toronto.
Jay is also a practitioner and an acupuncturist great art great. It often contains Grafton technology in its treatment, which is always aExperience "fun"!
Vlodek Kluczynski is an osteopath, a physiotherapist and masseur. This guy is incredible. I visit occasionally. His work aims to complete the professional above. A tip, if you decide to bring a treatment experience Vlodek a small white flag and a popsicle stick to bite on it!
The point of listing all these guys is that you should be proactive and find a doctor in your area, leadsSoft tissue work. Do not wait until injury happens to a visit. Go as often as you can afford - once or twice a month should be doable for most people (many health plans cover treatment, and -. Max your limit if you can) It's not just your recovery and to improve performance, but it will certainly reduce the likelihood of injury.
Bathrooms
Once a week (usually at night by a heavy leg workout) are hung in the huge bathtub for about 20-30 minutes. IFor about an hour before going to bed. In fact, I am a complete restoration of soup out of it. The recipe is Epsom salt, Celtic or tropical sea bath salts, a mixture of drops of solution from the garden of life Clenzology kit, and finally a mixture of lavender and chamomile aromatherapy. Should I continue to pay everything up to "taste" is right!
Let's examine each ingredient separately, for a moment.
1 Epsom salts (magnesium sulfate that usp) - Wantat least 500 grams (equivalent to 2 cups or 500 ml) do in a bathtub with hot water (the more the better.) dissolve, I say "at least" because if you can afford more, then. And "hot" is not tolerable "sear the skin" on the spot - the former will help you sleep (it is really cool, as you point out that to get induced sleep), but these require a trip to the hospital and perhaps skin grafts?
When magnesium sulfate is absorbed through the skin, draws toxinsfrom the body, calms the nervous system, reduces swelling, relaxes muscles, is a natural emollient, exfoliating, and more. A word of caution, however, Epsom salt baths do not do, if you have high blood pressure or heart or kidney disease.
Celtic sea salt or 2 are not just for eating tropical! The addition of these salts in a warm bath helps to draw impurities from the skin and invigorate the body of water, and for that matter! Salt baths also help with pain andMuscles, such as those associated with arthritis, muscle injuries and weight training.
We recently helped tropical sea salts, because they have a slightly higher content of magnesium.
Note: Try a touch of tropical sea salt and lemon juice on one half of your water. Drink at least half your body weight in ounces and you will notice a big difference in your energy in a few days. It takes a certain discipline serious drinking plenty of water every day,However, this anti-catabolic and anabolic effects can provide. The water will help lubricate the intestines, digestion, sea salt (by stimulating the production of HCl), and the lemon is to reduce the acidity. All this will improve their recovery and performance in the gym!
3 Believe it or not, I also added that "some" drops of facial-kit from the garden Clenzology life for my beer. Not only for deep cleansing and cleaning services, but also because it provides importantMinerals to support the recovery. Soak your face is optional!
4 Aromatherapy Bubble Bath contains chamomile and lavender helps to relax the body, strengthen the mind (it's true - my mind now stands double body weight), moisten and clean the skin and promote a peaceful sleep, but really, I just want to end play lather!
You may not realize that the average intake is through the skin when the bathroom is much higher than that for ingestion (63% absorption through the skin in 15 minutesBaden compared to 27% consumption of 2 liters of water consumed in an average adult.) I think this really helps recovery, and is great for your skin even if you care about these things. Also here you will sleep like a baby afterwards. This is the second time I have quoted this sentence in this article. Where did it come from? Obviously not a person who has no children!
I often combine salt baths with showers with cold water for a unique contrast effect. We have a separateand shower in our bathroom, so every once in a while ', I'll just jump out of the (hot) bath in a cold shower and then back into the tank. If you are really tight, you may end up with a cold shower.
Electronic muscle stimulation (EMS)
Two main methods that I have included a) the method Kotte 4-6 hours after training as a double-split method (ie, 10 sets of 10 seconds high intensity followed by 50 seconds rest Kotter "protocol used by Francis and others users to promoteStrength gains of up to 20%) or b) the main method I use is low intensity button, gently massaging the muscles (low intensity, Siff and Verkhoshansky that EMS to facilitate elimination "massage" effect of waste products and provide food supplies for the muscles, increasing the local blood supply) - usually the day after a body part.
When should I do? In fact, I am right now as I type on your computer. I'm onComputer at least one or two hours a day if porn I checked my e-mail, read or write an article or some scoping! The point is that I'm making better use of my time to accomplish two tasks instead of one. I'm so busy these days too - Delegation of a million things to a million people it seems - that time management is very important to me. What I listen to an audiobook while driving, or stretching while watching TV (and spend time "quality" with the family -ssshhh not tell anyone), or EMS, while on the computer, you get the picture ...
Massage
Every Thursday afternoon arrived, my masseur (ironically, another blonde) to work on me. In general, this is a deep massage and focus on a certain area that I could have been in trouble or hard work during the week. If I have a particularly stressful week, I'm just her to give me a full body massage and I try, my thoughts of everything that is happening clearof.
How about self-massage? Well, if you want some 'nice suggestions relate, Hartmann and Tunnemann book, fitness and strength training for all sports.
A form of self-massage, which is relatively simple to administer deep massage stripping involves using a device called the Stick. Twenty excessive pressure peaks from origin to insertion with this instrument is a passive stretch / extend, release toxins, and (you guessed it) to promote economic recovery.
The true masterRecovery is a guy named Jeff Spencer, and he is a big proponent of the stick. Spencer, for those who can not deal, Lance Armstrong and other members of the United States Postal Service Cycling Team Pro before, during and after each stage of the Tour de France each win. As he says: "You need a toolbox for the exploitation of nowhere around."
There are so many tools in your toolbox Spencer, but one that is very interesting, includes land without electron transfer,this is a way to connect to the ground and recover. It 'really like magic - normalized voltage in the system immediately, as this will restore the natural rhythms of cortisol and reduces the inflammatory response.
Do you need expensive equipment to earth-free electron transfer to allow? Not really, the shoes and stand on the bare earth has the same effect! In fact, the fastest recovery, take off your shoes and walk on the lawn - this type of training directly afterquickly remove all free radicals are produced during exercise.
Aerobics
A slang term for cardio aerobic exercise, has many disadvantages, including increased oxidative stress and premature aging of cells, stop the immune system and increases the incidence of mononucleosis, the lowest trace element levels, cortisol increases production, the metabolism slows Over time, negates the strength and reduces both power and speed scores, etc. etc. etc.
SaintCow, the list goes on really. The increased production of cortisol from only several negative consequences, such as reducing T4 to T3 production, has a catabolic effect (eg, disruption of muscle tissue for energy), is an immune suppressant and as an oxidizing agent to the brain , and large for most people is that it increases belly fat. And 'enough to point out that (pun!) From
Place for a real discussion on this issue, participate in the training seminar Energy Systemat regular intervals by Olympic strength coach, Charles Poliquin. You wait an hour in any parking lot to say for a place closer after having heard what Poliquin!
The theory behind the use of heart (or more precisely, low-intensity steady-state aerobic activity) for the restoration, however, that the increase in blood flow, oxygen and nutrient supply to the muscles to accelerate to more rapid healing and recovery. According to Jeff Spencer, more rest is not better - you need nutrientsto heal, and you need to pump the waste from the body with active recreation!
You know, before I had children, I'd be the dog for at least half an hour walk every evening. It was actually very refreshing status (except in winter) and many articles were born during these walks. Sometimes I go home, because my mind was filled only with thoughts, but then I bought a voice recorder for my heart rate under control. I could swear that walks really helped my recovery.
What is with power supplyTraining? Many experts have touted the benefits of working at low intensity strength training following high intensity in order to improve recovery. But a recent study by Zainuddin et al. demonstrated that the light concentric exercise a temporary effect on analgesia has delayed onset muscle soreness, but no effect on recovery from muscle damage induced by eccentric training. Consider using one of the methods remediation mentioned in this article.
Bottom line may occasionally walkYour mind and body while 'good time, but not enough energy or to improve your aerobic power or training for recovery between workouts!
Nutrition
This is a huge topic that is discussed quite hot, so let me just touch on a few points to improve recovery.
It 'important to get some protein at every 2,5-3 hours for a positive nitrogen balance. The question is, how you did it to a busy lifestyle? Well, many people use the quick and easyDiet of protein bars or drinks in The problem is that many bars are loaded with fillers and binders, and use less sources of protein. As far as powders are concerned, most of the best selling (heavily on the market) brands use cheap raw materials. Most people do not turn their dust (eg, whey, casein, eggs, rice, peas, etc.) and eat things several times a day, every day, which could lead to allergies on the road. But there is a simple solution ...
UsWe know that the time to eat (and it is hoped to prepare food) breakfast, lunch and dinner. Why not take a double dose of each which are divided into two meals? Voila, you're solid meals that can be consumed during the day. You can have a shake after training and it is covered.
What is very important for post-workout recovery. Align Here you will find most of your high glycemic index replenish depleted glycogen stores, but I want to exaggerate the most people! TheTraining consumes on average about 200-300 calories. Let's say that all calories from carbohydrates used. Well, this means that we have only about 50-75 grams of carbs after your workout to maximum (remember, there are 4 calories per gram of carbohydrate).
As already mentioned, the best post-workout carbs with high glycemic index. We use tropical fruits with a fast acting protein source like whey isolate or hydrolyzed mixed. An hour later, to move a slow release protein like casein and / or wheyand low-glycemic carbohydrates fire.
Supporting the red meat (which is a stimulant) and eggs (which have a high-tyrosine) in the morning. Chicken and tuna are excellent for lunch. And the fish (which are higher in omega-3), Turkey and dairy products (which are both high in tryptophan) at night.
We tend to go higher in saturated fatty acids and MCT in the morning (these are high-energy fats like butter or coconut oil and meat animals), at noon monounsaturated (like olive oil, olives ,shaved almonds and avocados, which are all added to the chicken / tuna salad) and polyunsaturated fats, especially at night, in the form of omega-3 (fish oil, linseed meal to improve / oil, walnuts, etc.), sensitivity to ' insulin tends to decrease during the night.
Green leafy vegetables are the only fruit all day and after exercise, as I discussed above, favors, and from time to time in the night like the last meal of the day (eg, a mixture of ricotta, cottage cheese, chopped walnutsand berries.)
Supplements for recovery is another post for another time, but I will not leave completely empty-handed. I'm sure you know the importance of vitamins for recovery. Well, we have great results with intramuscular injections of water-soluble vitamin have experienced ... Ingestion of more than ... and more than intravenous administration. Dr. Larry Baker, a competitive bodybuilder and doctor, has four versions, which he formulated with the help of aCompounding pharmacist. This stuff works! This is all I can say at this moment until we have finished our experiments, but is not often that actually "hear" some of your vitamins.
For now, I'm going to take some advice I Poliquin on what you should look at buying a multivitamin / mineral supplement. Examine the list of ingredients for magnesium. If _ate suffix (as magnesium citrate), then it ends up good. Buy it. However, if it ends in _ide (eg magnesium oxide)it sucks! The former are generally the intermediates of the Krebs cycle and have an absorption rate much higher than the second. Magnesium is a mineral relatively expensive. If they use the form _ide then is that their use of cheap raw materials. This is the form usually found in most pharmacies.
Sleep
Last but not least is sleep. Circadian rhythms and homeostatic sleep - Sleep is regulated by two entirely different systems.
SleepHomeostat "works as a disc that builds up during wakefulness in almost linear and is downloaded when you sleep ... The homeostatic pressure to sleep depends not only on how long you are awake, but how active you are while awake." (Marano, 2003) Two of the best ways to understand the influence of the movement sleep homeostat and heating of the body, such as a warm bath before bedtime.
If you do not sleep much (which happens sometimes on weekends)still awake at the same time achieving a power nap. Naps should never be extended more than an hour or REM sleep, sleep will affect that night. It 'better to take a nap after 8 hours after awakening, and only 20-45 minutes. A trick I learned from Dr. Istvan Bayle and just enjoy the feet in cold water immediately after the nap. The foot contains many nerve endings and you perk up soon. Just inside and out is all it takes.
Thecircadian rhythm, the other side is connected to the cycles of light and darkness. Darkness causes the pineal gland in the brain that induce sleep, to distribute the hormone melatonin. Although bright light or melatonin tablets can be used to influence the circadian rhythm, is my preferred method of tanning beds. Believe it or not, solarium also useful in improving circadian rhythms, not to mention the production of vitamin D, especially in winter, will give you a little 'color, which improvesMuscles and improves the well-being. I like "Fake Bake" once a week in winter, usually in a day I'm training.
Another tip I can give of circadian rhythm, sleep and wake up to go at the same time every day. Set the alarm for both! Most people are watching TV or computer during the time you should sleep. Once the alarm goes off, stop what you're doing and just go to bed. You can always resume the next day.
Usshould be our daily routine to that of the sun - if it falls, so we should. When he gets up again, so we should! But most get to bed too late, and that inevitably create problems with many important hormones. It 'been said a thousand times every hour is like two hours before midnight, so it is best to pre-load your sleep before midnight.
Variety of restoration and education is important. Siff notes that "it is an important principle for the Soviets, whointense (for example, near maximum load) training, alternating with a variety of active and passive recovery techniques ... They warn against the use of only one relaxation technique (eg, massage), as the body adapts quickly to relaxation techniques and exercise. "
I presented a series of practical restoration techniques in this article. Now go out and relax!
References
Archangel Health News. August / September 2005 Health Newsletter. Catanzaro, JP. Pop 'Em Out Muscles. T-Nation, 2002. Catanzaro, JP. Stretching for strengthening. T-Nation, 2004. Chek, P. You Are What You Eat. Fox, M. Water healthy. Portsmouth, NH: Healthy Water Research, 1998. Francis, C. Training for Speed. Australia: Speed and Conditioning Consultants Faccione, 1997. Hartmann, J, and Tunnemann, fitness H. and strength training for all sports. Toronto, ON: Sport Books Publisher, 1995. Marano, HE. How to get great sleep. Psychology TodayMagazine, 2003. Montana, N. The bodybuilding truth. Mysteries of sleep. Poliquin, C. biosignature modulation and energy engineering training, 2003. Poliquin, C. Protocols for maximum strength and size gain muscle mass, the final workout, and adjust the fat-loss approach to customers, 2000. Serrano, E. SWIS weighing International Training Symposium 2005 injury. Siff, MC. Personal communication 2000. Siff, MC. Supertraining Digest Number 1969 Siff, MC.,Verkhoshansky, YV. Super Training Edition 4. Denver, CO: Super International Training, 1999. Spencer, J uses recovery strategies to win the Tour de France 2005. Advances in Sports Medicine Update Leading edge, 2005. Super Training Forum. Tate, D, and Siff, MC. Super Strength and range of West Side Education, 2000. Zainuddin Z, Sacco P, Newton M, Nosaka K. Light concentric exercise a temporarily analgesic effect on delayed onset muscle soreness, but no effect on recovery from eccentricExercise. Appl Physiol Nutr Metab. 2006 Apr; 31 (2) :126-134.
