Just as you dedicated time to properly prepare and warm-up your body for the workout, you need to properly cool it down and take advantage of the window of opportunity while your body is loose and core temperature is high.
This time spent assists in recovery and regeneration of the tissues.
IMMEDIATELY POST-WORKOUT
- Self-Myofascial Massage
- Stress relieving
- Counters the physiological responses of the workout
- Reduce tension in muscles, addressing trigger points and tissue adhesions("Search and Destroy" -TPI)
- Stimulate blood flow to the tissues bringing oxygen to assist in tissue remodeling
- Boosts immune system function as the body and mind relax, increasing white blood cell production
- Flexibility - After a massage it is important to statically stretch the muscles, (30 seconds minimum)
- Restore tissue length
- Improve posture and movement
- Increase blood flow to tissues
- Reduce movement restrictions and muscle adhesions
- NIGHTS AFTER A TRAINING SESSION
Sufficient Sleep Duration and Quality - 7-9 hours continuous
- Muscle growth and tissue repair
- Nervous system recovery
- Improved hormonal function, creating an anabolic environment
- DAYS BETWEEN TRAINING SESSIONS OR ACTIVITY
- Aerobic Flush
- Biking/Walking-Increasing circulation, clearing fluid and waste product build up
- Self-Myofascial Massage
Same as post workout recovery,
- Flexibility
- Static/Active/Passive-Yoga type movements
- Freeing the body to move effectively and efficiently for sport
- Increase muscle and tissue length
- Reducing adhesions within the muscle and fascia from the breakdown and repair experienced through training
- Hydrotherapy
- Contrast bath/shower
- Enhance blood circulation for nutrient delivery
