THE SCIENCE OF POST-EXERCISE RECOVERY pdf

Post-exercise recovery is a vital component of the overall exercise training paradigm, and essential for high-level performance and continued improvement.

 If the rate of recovery is appropriate, higher training volumes and intensities are possible without the detrimental effects of overtraining. 

Health and fitness professionals play a critical role in helping clients identify the most appropriate training recovery program, a process that requires purposeful trial and error.

 Therefore, it is essential that health and fitness professionals understand the physiological concept of recovery, and recognize that considerable individual variability exists within the recovery process due to training status (trained vs. untrained), factors of fatigue and a person’s ability to deal with physical, emotional and psychological stressors.

Frequency, intensity, time and type of recovery between each bout of exercise must also be considered to optimize recovery. 

Much contemporary research has explored numerous tactics for augmenting the recovery process, including various nutritional strategies (e.g., when, why and how much to consume of various nutrients and combinations of nutrients), cold-water immersion, stretching and compression garments. 

To translate exercise, nutrition and training recovery research into practice, health and fitness professionals should program active recovery, specific recovery intensities and high-intensity interval training, and translate nutrition research into realworld consumable items for clients.