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How can nutrition and recovery strategies affect performance? Home > PDHPE > Core 2 - Factors Affecting Performance > Focus questions > How can nutrition and recovery strategies affect performance? > How can nutrition and recovery strategies affect performance? Physiological strategies aim to remove metabolic by-products and replace lost fluids and energy stores. Cool down The cool down, or active recovery, is a group of lower intensity exercises performed immediately after exercise to remove waste products, decrease muscle soreness (DOMS), improve muscular relaxation, bring the cardiovascular system back to rest and allow time to reflect on the training or performance.

This could involve short jogging repetitions, slow swimming or similar low intensity activity. Static stretching is often combined with the cool down to improve range of movement and reduce the risk of injury. Hydration Thirst is not an accurate predictor of dehydration. . Compression garments For further understanding of the physiological recovery strategies view the following links: How can nutrition and recovery strategies affect performance? Home > PDHPE > Core 2 - Factors Affecting Performance > Focus questions > How can nutrition and recovery strategies affect performance? > How can nutrition and recovery strategies affect performance? Recovery strategies Key Messages The ability to recover after competition and training is essential in ensuring that optimal performances can be maintained.

Recovery can involve a range of strategies. When selecting the most appropriate recovery strategy coaches and athletes need to apply the principle of specificity to meet the demands of training and competition. Recovery is the re-establishment of the initial state. Maximise gains from training and improve quality in every session improve consistency of quality performance minimise and eliminate injuries, overtraining, illness or burnout. (Board of Studies. Elite athletes use a range of strategies designed to enable them to minimise fatigue associated with high-volume training and resume full training in the shortest possible time. Back. Top Ten Foods To Reduce Muscle Soreness & Speed Recovery After A Tough Workout. Sometimes a little muscle soreness can be pleasant: You worked hard and reached a new level of athleticism or strength. But when the soreness gets severe, it can become a big ol’ pain in the gluteus maximus.

A lot of people make the mistake of dismissing recovery as something that’s too complicated or that they don’t have tine for. They think of long, painful ice baths, massages that they really can’t afford, and ibuprofen or other NSAIDs that have side effects. In fact, the most effective ways to accelerate recovery and reduce muscle soreness is with food. For example, drinking caffeinated coffee can accelerate recovery by both reducing muscle soreness and restoring CNS function so you recuperate strength faster after an intense workout. Here are ten more amazing foods that help reduce muscle pain and speed recovery so that you can hit it hard again and get more out of your body whether your goal is performance, muscle, or fat loss. • They can improve hydration.

When to eat them: Anytime! 3 Not-So-Obvious Exercises to Combat Achilles Pain. Achilles pain can be debilitating, frustrating, often long lasting. Traditional exercises for this pain usually include passively stretching your calves with a towel, going against a wall to stretch, and doing some heel lifts once you can do so without pain. But is this enough? Is it really going to solve the main issue behind your Achilles pain? Nothing Works in Isolation Remember, when it comes to our body, nothing works in isolation.

"Your glutes actually eccentrically control pronation of your feet, and if they aren’t strong enough, this can lead to increased pressure on your Achilles. " I know many of you are questioning that last statement - a weakness in your glutes can cause Achilles pain? Your glutes actually eccentrically control pronation of your feet, and if they aren’t strong enough, this can lead to increased pressure on your Achilles. Think about it: have you ever seen someone constantly coming up on his or her toes during a kettlebell swing? Solutions Dynamic Calf Stretch. Seven Mistakes Women Make When Trying To Change Their Bodies.

Women have made a huge impact on the hardcore training world. We’re busting the myths, disproving the lies, and taking the lead in helping other women look and feel amazing. Yet, mistakes still get made, often because we don’t have all the information we need in order to use the most effective strategies. The good news is that using the following three principles easily solves most of these mistakes: 1) Do some form of training with weights. 2) Do some form of interval exercise in which you alternate bursts of effort with rest. 3) Eat a whole foods diet that optimizes protein and carb intake for your unique genetics. This list will identify common errors and tell you how to use these principles so that you get everything you can out of your efforts. Mistake #1: Focusing on Getting “Toned” The average training program for getting “toned” has women lifting super light weights and doing bizarre exercises. This is not an effective strategy for changing your body. #5: Slashing Calories.

4 Tips for Building Your Own Bodyweight Training Programs. As a mom who works at home with three kids, bodyweight training has been a lifesaver. A workout you can take to the playground is bound to be a keeper. And I'm not the only one who feels that way. Bodyweight exercise has been trending in the fitness world for some time, and with its effectiveness and versatility, there's no wonder. Proficiency in more advanced bodyweight movements comes from one thing: practice. Time at the playground can be time to train. 1. One of the easiest ways to ramp up your bodyweight training is by adding isometrics. Isometrics are often neglected in fitness routines for one reason or another. 2. In an excerpt from his book Convict Conditioning, Paul Wade described the type of strength you can achieve with a progressive calisthenics program. “Calisthenics” currently involves push ups, pull ups and squats; all fine exercises, but done for high repetitions which will build stamina though develop little in the way of strength. 3.

Day 1: Day 2 Frogger jumps 4.

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Conditioning. Plyometric Training for Sport. Plyometric training has been shown to be one of the most effective methods for improving explosive power(1). A wide variety of athletes can benefit from power training, particularly if it follows or coincides with a strength training program. This article outlines how to set up a plyometric program covering the parameters for sets, repetitions and exercise selection.

The guidelines on this page can be used in conjunction with the various animated lower body plyometric exercises and upper body plyometric drills in this section of the website. If you are interested in how plyometric training works and the physiology behind it, see the the physiology of plyometrics article. Plyometrics & The Strength Training Program In order for plyometric training to be at its most effective it should follow a phase of maximal strength training (2,3). The purpose of plyometrics is to improve the athletes capacity to apply more force more rapidly.

Plyometric Exercise Selection Exercise Intensity Volume.

Asymetric Traning

Pregnancy. Programming. Glute. Neuro. Endurance. A System for Maximizing the Movement Potential of Every Person. Feet Are Our Foundation: 5 Ways to Strengthen Them. Mobility. Strenght training.