RECOVERY TECHNIQUES

1
RECOVERY TECHNIQUES

• TRAINING FOR
• SPORTS AND FITNESS

2
SUPERCOMPENSATION

• EACH SUBSEQUENT TRAINING SESSION SHOULD OCCUR AT
  THE TOP OF THE PREVIOUS SESSIONS
  SUPERCOMPENSATION CURVE.

3
TO SPEED UP RECOVERY THERE MUST BE

• Recovery at the end of each session
• Regeneration days in each microcycle
• Regeneration week in each macrocycle
• Regeneration each four years

4
FACTORS AFFECTING RECOVERY RATES

• Age - older the slower.
• Experience adaptation to new stimulus.
• Degree of training and athletic shape.
• Sex particularities (hormones)females recover
  slower than males due to hormonal differences.

5
THE SEAT OF FATIGUE IS THE NERVOUS SYSTEM

• The regeneration of nerve tissue is 7 times
  slower
• than muscle tissue

6
RECOVERY TECHNIQUES

• NATURAL MEANS OF RECOVERY
• Kinotherapy
• Sleep
• Lifestyle (unstressful)
• PHYSIOTHERAPUTIC MEANS
• Massage
• Electrostimulation and ultrasound
• Hydrotherapy
• Ice

7
RECOVERY TECHNIQUES.

• AEROTHERAPY
• Oxygenotherapy-supply oxygen
• REFLEXOTHERAPY
• Acupressure/acupuncture
• CHEMOTHERAPY
• Vitamin supplementation
• PSYCHOLOGICAL MEANS
• Relaxation techniques
• Mental rehearsal

8
RUSSIAN RESTORATIVE TECHNIQUES

• Sports massage and hydro-therapy.
• Jacuzzies
• Sharko shower/scotch shower
• Underwater stream massage
• Saunas
• Steam baths/contrast baths

9
RUSSIAN TECHNIQUES PHYSIOTHERAPUTIC

• Electrical muscle stimulation
• Sinusoidal modulated currents
• Brennar currents
• Electromagnetic fields
• Electrophoresis
• Laser beam therapy
• Electrical acupuncture
• Light acupuncture

10
RUSSIAN TECHNIQUES

• Sound, colour and light therapy
• Mineral water(internal and external)
• Non contact massage (energy field balancing)
• Mud baths
• Vibrational massage
• Pine needle massage

11
RUSSIAN TECHNIQUES

• Psycho-regulation
• Hand massage
• Electical vibro-massage
• Charcot shower
• Ultra-violet irradiation
• Pressure chambers

12
PERMANENT MEANS OF RECOVERY

• Alternation of work with regeneration phases
• Attempt to eliminate all social stressors
• Sound team atmosphere
• Rational and differentiated diet specific to
  sport
• Active rest.
• Permanent monitoring of each athletes health
  status

13
MEANS OF MONITORING RECOVERY

• Observation of athletic shape
• Athletes attitude. Any variation from norm
• Health status
• Training willingness, appetite, sleep, emotions
• Weight variations
• Heart rate if abnormally high in morning or after
  training