3411 monitoring recovery...water immersion (hydrotherapy): • immersion (hydrostatic pressure) and...
TRANSCRIPT
Name of the Presenter
3411 – Monitoring RecoveryTechnology and Manual Practices
Developed by:
Fabio Comana, MA., MS.
NASM CPT, CES & PES; ACE CPT & HC; ACSM HFS; CSCS; USAW1; CISSN
Official Music Sponsor
Introduction ….
Exercise-adaptation Cycle (Modified from Yakovlev, 1967)
System’s
Biological
Status
Improvement
Decline
Homeostasis
TrainingBefore
Training Recovery
Supercompensation
(adaptation)
Adaptation to
establish new
homeostasis
General Adaptation Syndrome Muscle Response to Training
Reference: Bompa TO, and Haff G, (2009).
Periodization: theory and methodology of
training. Champaign, IL., Human Kinetics
Introduction ….
TECHNOLOGYA
uto
mo
bil
e
Lifestyle
To
ys
/ D
ron
es R
ob
oti
cs
3D Printing
Entertainment / Camera
Virtual / Gaming
Sm
art
Ho
me
Medical /
Sensing
Health-Fitness
Communication
BusinessA
pp
s
Wearables
• Wristbands
• Watches
• Clothing
• Accessories (rings, belts,
jewelry)
‘The Quantified Self’ (2005) • Inputs (e.g., food)
• Outputs (e.g., calories)
• Physical parameters (e.g., heart
rate, hormonal levels)
• States (e.g., mood, arousal,
blood O2 levels, sleep)
• Performance – mental or
physical (movement)
Incorporating technology
into data acquisition via
self-monitoring or self-
sensing devices on multiple
aspects of a person's daily
life:
Stress is a focal point in medicine and psychology.
• Recovering from stress is a primary target.
• Spill over into health, wellness, fitness and
performance.
What Do we Want to Know?
DIGITAL BECOMES PHYSICAL
PHYSICAL BECOMES DIGITAL
Health-Fitness Performance
Activity (movement) = kcal (expended)
(steps, HR, movement, core temperature)
Kcal (intake)
Sleep
Stress levels
Posture
Health biometrics (e.g., blood glucose, BP)
Muscle activation and force
Biomechanics (forces, loading, power)
Glycogen stores and recovery
Hormone response post-exercise
Lactate production
Muscle damage and recovery
Introduction ….
Recovery and Training Readiness – Physiological Target Areas:
CNS
Measures
Cardiopulmonary
Measures
Metabolic
Measures
Muscular Measures
• Assess SNS-PNS
dominance
o Neural stimulation
devices
o Overtraining =
greater SNS
activity at rest.
• Resting Heart Rate
• Heart Rate Variability
• Ventilation (breathing)
o Control Pause
(breathing)
• O2 kinetics(Ve/VO2)
• RER scores
• Cortisol and other
hormones (e.g.,
bloodwork, patches)
• Muscle:
o Damage.
o Performance.
o Stimulation.
o Compression.
o Bioceramic
clothing (TB12)
Central Nervous System MetabolicCardiopulmonary Muscular
Introduction ….
Wearable Technology
Techniques and Technologies …
Numbers – Mobile Health and
Fitness
Revenue – Sports and
Fitness Applications
156 million downloads (2013)
v. 1.6 billion downloads (2017)$120m (2010) v. $450m (2017)
> 800% increase > 250% increase
IDC Research (2016), CCS Insight (2017)
Wearables – General Statistics …. SMART FITNESS
WEARABLE DEVICES
28.8 million
devices shipped
(2014)
Now over 100
million (2017)
61% of devices are
fitness / activity trackers
69% of adults track some
biometric indicator
Global retail revenue of wearable devices = $9.7 billion (2011)
to $53.2 billion (2019)
Juniper Research, 2017
By 2018:
68 million smart watches v. 50 million smart
bands.
Smart Watches replace Smart Bands
as #1 wearable device
By 2017 (Apple):
Techniques and Technologies …
INSOLE
INSERTS
Magnetic to
improve blood
flow
BIOMECHANICS
Measures
biomechanical
forces and
cadence
between each
leg to reduce
fatigue
FITNESS
SOCKS
Track
performance,
but offer
compression
GLYCOGEN
LEVELS
Non-invasive
glycogen store
measurement
via water content
in muscle (1g
glycogen stores
2.5g water)
LACTATE
LEVELS
Non-invasive
measurement of
oxygenated
blood (near-
infrared
spectroscopy) –
algorithm
HEAD IMPACT
Flexible impact
indicator –
measures
severity of
tackles/impact
on head
HR
TRACKERS
Waterproof
(temporal
artery) HR
tracking
Newer Ideas: • Laser wavelength.
• Sub-dermal diodes/implants.
• Nanotechnology.
Optical Sensors
• Light scattering +
photosensor (detector).
• Cleans out noise from skin
movement that diffracts light
beam.
Benefits and
Concerns
Privacy and Security• Tracking corporate
America for insurance
purposes.
• Personal data being
shared and now more
accessible.
• Practitioner interest > user interest.
• Corporate US** using it for tracking
purposes (employee insurance).
• Healthcare (medical tracking) and
Enterprise (occupational) – NASA.
Techniques and Technologies …
An almost endless list of techniques and technologies – we will
focus upon more mainstream ideas.
Shift in RICE practice (rest, ice, compress, elevate) towards CAM (compression,
activity, massage) amongst practitioners.
Massage
Com
pre
ssio
n
RICE (rest, compress, ice, elevate)
CAM (compression, activity, massage)
CryotherapyWater immersion (hydrotherapy)
NSAIDSHyperbaric Oxygen Vibration (hot/cold)
Myofascial Release
Flu
id
Electrolytes
Carb
ohydra
tes
ProteinBCAAs
L-glutamine
Heat Shock Proteins
Stretching
Light Activity
Muscle Soreness
Training – Deloads, Offloads
Sle
ep
Contrast Water Therapy (hot-cold)
Bre
athin
g
Omega-3 Fatty acidsCher
ry j
uic
e
HMB or β-Hydroxy-β-methylbutyrate
Vitamin E
Bioceramic particles
Heart Rate
HR
V Ventilation
Control
Pause
Acupre
ssure
Cryogenic
Chambers
TENS
Techniques and Technologies …
Massage:
• Physical manipulation of tissue.
Claims:
• Decreased muscle soreness, pain and stress.
• Improved circulation and lymphatic flow.
• Overall enhanced perception of recovery.
Research:
• Potential muscle damage if performed too soon or too aggressively after
exercise (varies by massage type).
• Immediate post-ex = reduced blood flow and impaired lactate and H+ removal.
• Improved muscle activation and prioprioception, and reduced DOMS.
Techniques and Technologies …
References:
• Schaster KD, Disch AC, Stover JF, Lauffer A, Bail HJ, Mittlmeier T. (2007). Alternative treatments for muscle injury: massage,
cryotherapy, and hyperbaric oxygen. American Journal of Sports Medicine, 5:93-102.
• Wiltshire EV, Poitras V, and Pak M, (2010). Massage impairs post-exercise muscle blood flow and ‘lactic acid’ removal. Medicine and
Science in Sports and Exercise, 42(6):1062-1071.
• Shin MS, and Sung YH, (2014). Effects of massage on muscular strength and proprioception after exercise-induced muscle damage.
Journal of Strength and Conditioning Research, 29(8):2255-2260.
• Lane KN, and Wenger HA, (2004). Effect of selected recovery conditions on performance of repeated bouts of intermittent cycling
separated by 24 hours. Journal of Strength and Conditioning Research, 18:855-860.
Few reports demonstrate
positive effects on repeated
exercise performance –
true effectiveness of
massage cannot be made.
Techniques and Technologies …
Compression:
• Elastic clothing – constant pressure; inflatable devices (e.g., pulsatile pneumatics
like NormaTec PULSE Recovery System) – variable pressure.
Claims:
• Minimize muscle fatigue and soreness, and improved performance.
• Accelerated lactate removal.
• Increased venous and lymphatic flow, and tissue oxygenation.
Research:
• Elastic compression reduces muscle soreness/fatigue, slows byproduct removal.
• Pneumatic compression increases blood flow and decreases muscle stiffness, but
little-to-no performance improvements (power, strength).
• No attenuation of muscle damage markers (e.g., creatine kinase, interleukin-6).References:
• O'Donnell TF Jr, Rosenthal DA, Callow AD, and Ledig BL, (1979). Effect of elastic compression on venous hemodynamics in
postphlebitic limbs. Journal of the American Medical Association, 242(25):2766-2768.
• Miyamoto N, Hirata K, Mitsukawa N, Yanai T, and Kawkami Y, (2011). Effect of pressure intensity of graduated elastic compression
stocking on muscle fatigue following calf-raise exercise. Journal of Electromyographical Kinesiology, 21(2):249-254.
• Cochrane DJ, Booker HR, Mundel T, and Barnes MJ, (2013). Does intermittent pneumatic leg compression enhance muscle recovery after
strenuous eccentric exercise? International Journal of Sports Medicine, 34(11):969-974.
• Hill J, Howatson G, van Someren K, Leeder J, and Pedlar C, (2013). Compression garments and recovery from exercise-induced muscle
damage: a meta-analysis. British Journal of Sports Medicine. doi:10.1136/bjsports-2013-092456
Water Immersion (Hydrotherapy):
• Immersion (hydrostatic pressure) and altered body weight affects cardiovascular
system by altering HR and peripheral blood flow.
• Also changes skin, muscle and core temperature
Claims:
• Influence inflammation, immune function, muscle soreness, pain and fatigue.
Modalities and Research (11-to-15 minutes):
• Cold (CWI) (< 15ºC/59ºF): Strongest support of claims; lower muscle soreness
and smaller losses in muscle strength 24-to-48-hours post-exercise v. CWT.
• Contrast (CWT): Support claims.
• Hot (HWI) (>36ºC/97ºF): Low-to-little support of claims.
Techniques and Technologies …
Reference:
• Ingram J, Dawson B, Goodman C, Wallman K, and Beilby J, (2009). Effect of water immersion methods on post-exercise recovery from
simulated team sport exercise. Journal of Science and Medicine in Sport, 12(3):417-421.
Techniques and Technologies …
Cryotherapy:
• Cool and/or cold applications to localized tissue.
Claims:
• Vasoconstriction, temporarily reducing inflammation and pain.
Research:
• Slows normal regenerative inflammatory reaction.
• Potential skin, nerve and tissue harm, due to prolonged exposure to cold which
can me reduced by alternating hot and cold applications or using layers between
ice and skin (e.g., fabrics like neoprene) – poorly supported in science.
Consensus:
• Temporary muscle cooling is unlikely to significantly influence muscle repair or
recovery, and may even delay recovery.
• Modality holds weak evidence overall with no clear conclusions.
Reference:
• Schaster KD, Disch AC, Stover JF, Lauffer A, Bail HJ, Mittlmeier T. (2007). Alternative treatments for muscle injury: massage,
cryotherapy, and hyperbaric oxygen. American Journal of Sports Medicine, 5:93-102.
Techniques and Technologies …
Cryogenic Chambers:
• Whole body cryotherapy employing short bursts of nitrogen gas (-166º-to-
negative 260ºF).
Claims:
• Faster muscle recovery, reduced DOMS, inflammation and pain.
Research:
• Effective in reducing inflammatory processes.
• Decreased serum testosterone and estradiol, but no effect on DHEA – due to
reduced subcutaneous tissue blood flow and reduced aromatase activity (converts
testosterone/androstenedione to estradiol), but testosterone-estradiol ratio (T/E
ratio) increased.
Consensus:
• Modality is too new to have a consensual support.
References:
• Korzonek-Szlacheta I, Wielkoszyński T, Stanek A, Swietochowska E, Karpe J, and Sieroń A (2007). Effect of whole body cryotherapy on
the levels of some hormones in professional soccer players. Endokrynol Pol, 58(1):27-32. in Polish.
• Pournot H, Bieuzen F, Louis J, Mounier R, Fillard JR, Barbiche E, and Hausswirth C, (2011). Time-course of changes in inflammatory
response after whole-body cryotherapy multi exposures following severe exercise. PLoS One. 2011;6(7):e22748. doi:
10.1371/journal.pone.0022748.
References:
• Lau WY, and Nosaka K, (2011). Effect of vibration treatment on symptoms associated with eccentric exercise-induced muscle damage.
American Journal for Physical Medicine and Rehabilitation, 90(8):648-657.
• Veqar Z, and Imtiyaz S, (2014). Vibration therapy in management of delayed onset of muscle soreness (DOMS). Journal of Clinical and
Diagnostic Research, 8(6):LE01-LE04.
Vibration Therapy:
• Device oscillating (25-50 Hz) with 2-4mm amplitude in 3D pattern.
Claims:
• Improves muscular strength, power and kinesthetic awareness, decreases muscle
soreness, increases range of motion and blood flow (30-40 impulses/sec = micro-
contractions = improved blood flow).
Research:
• Improves bone density (BMD), muscle mass, proprioception, nerve system
reactivity, realigns and strengthens myofascial tissue,
• Attenuate DOMS and recovery of ROM after strenuous eccentric exercise, but no
affect on swelling, muscle strength recovery and serum creatine kinase activity.
Techniques and Technologies …
TENS (electric muscle stimulation) not
discussed given limited research on recovery
(e.g., PowerDot, Marc Pro ).
NSAIDS:
• Accelerate muscle recovery with reduced muscle soreness and reduced creatine
kinase activity.
Concern:
• Ibuprofen and acetaminophen can suppress some post-exercise muscle protein
synthesis.
Hyperbaric Oxygen:
Claim:
• Greater oxygen delivery to cells to accelerate recovery.
Research:
• Shows promise in enhancing muscle repair and recovery.
Techniques and Technologies …
References:
• Lanier AB, (2003). Use of nonsteroidal anti-inflammatory drugs following exercise-induced muscle injury. Sports Medicine, 33:177-186.
• Schaster KD, Disch AC, Stover JF, Lauffer A, Bail HJ, Mittlmeier T. (2007). Alternative treatments for muscle injury: massage,
cryotherapy, and hyperbaric oxygen. American Journal of Sports Medicine, 5:93-102.
Far Infrared Radiation (FIR):
• Fibers are impregnated with various FIR-emitting ceramic nanoparticles and
mineral oxides and heated to nearly 3,000ºF – once cooled, material is a bio-
ceramic which naturally emits FIR energy.
• Lamps, saunas, recovery clothing (e.g., UnderArmour TB12 sleepwear)
delivering FIR radiation to the human body.
Claims:
• Helps body recover faster while promoting better sleep as FIR radiation is
transferred to body.
• Promotes cell regrowth within the body.
Research:
• Does warm body and supports claims in colder environments.
• No support for sleep – ideal sleep temperature (60-73ºF).
Techniques and Technologies …
Reference: Vatansever F, Hamblin MR, (2012): Far infrared radiation (FIR): its biological effects and medical applications. Photonics Laser
Medicine, 1(4): 255-266.
Nutrition and Hydration:
Techniques and Technologies …
Modality Notion Claimed Benefits Evidence
Fluid Euhydration (optimal body
water) helps restore normal
physiology to expedite post-
exercise adaptive process.
• Rehydrate with 120-150% of lost fluid volume
with H2O – greater urine production (diluted
blood).
• Rehydrate with 100-125% of lost fluid volume
with sports drink – faster intestinal absorption.
Electrolytes Fluid balance, normal
neuromuscular physiology
(nerve-muscle
conduction/contractility)
Virtually impossible to estimate – recommendations:
• ~ 110-165 mg sodium / 240 mL (8 oz.).
• ~ 18-46 mg potassium / 240 mL (8 oz.).
Carbohydrates Glycogen replenishment Timing, type and quantity:
• Glycogen synthase activity most active in 1st hours.
• Glucose sources (e.g., dextrose; maltodextrin,
sucrose) are 2x faster than fructose sources.
• 1.0-1.2 g/Kg (0.45-0.55g/lb.) within 1st post-
exercise. Repeat as needed over 4-6 hours.
Protein Optimize muscle protein
synthesis (MPS)
• Daily ingestion = 1.2-2.0 g/Kg (0.55 - 0.91g/lb.)
• Immediate post-exercise: 0.24g/Kg (0.11g/lb.)
• Protein-carbohydrate combination (1:2-1:4)
promotes greater muscle glycogen and attenuates
muscle damage v. stand-alone solutions.
Nutrition and Hydration:
Techniques and Technologies …
Modality Notion Evidence
BCAA Reduced muscle soreness;
faster muscle recovery
• Resistance training: 10-25g/hour during training =
reduced muscle soreness + faster muscle recovery.
• Endurance training: 5-15g/hour during training =
reduced mental fatigue and RPE.
• Leucine = MPS: Leucine threshold (LT) ≥ 2g needed
to activate MPS (20g whey isolate)
L-glutamine Promote MPS and
immune recovery.
• 5g supplementation to body’s natural production
accelerates recovery – Glutamine = moving nitrogen
atoms to wherever needed.
• BCAA supplementation = helps recover glutamine
levels and immune function.
Other
compounds:
• Vitamin C (promotes collagen synthesis) = 150mg,
• HMB or β-Hydroxy-β-methylbutyrate (promotes MPS) = 3g,
• Vitamin E (removes creation phosphokinase from blood) = 10-15mg,
• Omega-3 fatty acids (anti-inflammatory) – equivalent to a good fish serving.
References:
• Institute of Medicine (2004). Dietary Reference Intakes: Water, Potassium, Sodium, Chloride, and Sulfate. Washington D.C.: National
Academies Press.
• American Dietetic Association (ADA), Dietitians of Canada (DC), and the American College of Sports Medicine (ACSM) (2009).
Nutrition and Athletic Performance. Journal of the American Dietetic Association, 109(3):509-527.
• Ivy JL, Katz AL, Cutler CL, Sherman WM, and Coyle EF, (1988). Muscle glycogen synthesis after exercise: Effect of time of
carbohydrate ingestion. Journal of Applied Physiology, 64:1480-1485.
• Ivy JL, (1998). Glycogen resynthesis after exercise: Effect of carbohydrate intake. International Journal of Sports Medicine, 19:S142-
S145.
• Jeukendrup A, and Gleeson M, (2004). Sport Nutrition: An Introduction to Energy Production and Performance. Champaign, IL:
Human Kinetics.
• Tarnopolsky MA, Gibala M, Jeukendrup AE, and Phillips SM, (2005). Nutritional needs of elite endurance athletes. Part I: Carbohydrate
and fluid requirements. European Journal of Sports Science, 5:3-14.
• Tipton KD, Rasmussen BB, Miller SL, Wolf SE, Owens-Stovall SK, Petrini BE, and Wolfe RR, (2001). Timing of amino acid-
carbohydrate ingestion alters anabolic response of muscle to resistance exercise. American Journal of Physiology, Endocrinology and
Metabolism, 281:E197-E206.
• Stark M, Lukaszuk J, Prawitz A, and Salacinski A, (2012). Protein timing and its effects on muscular hypertrophy and strength in
individuals engaged in weight-training. Journal of the International Society of Sports Nutrition, 9(1):54. doi: 10.1186/1550-2783-9-54.
• Berardi JM, Price TB, Noreen EE, and Lemon PW, (2006). Post-exercise muscle glycogen recovery enhanced with a carbohydrate-
protein supplement. Medicine and Science in Sports and Exercise, 38:1106-1113.
• Tarnopolsky MA, Bosman M, Macdonald JR, Vandeputte D, Martin J, and Roy BD, (1997). Post-exercise protein-carbohydrate and
carbohydrate supplements increase muscle glycogen in men and women. Journal of Applied Physiology, 83:1877-1883.
• Negro M, Giardina S, Marzani B, and Marzatico F, (2008). Branched-chain amino acid supplementation does not enhance athletic
performance but affects muscle recovery and the immune system. Journal of Sports Medicine and Physical Fitness, 48(3):347-351.
• Rasmussen BB, Tipton KD, Miller SL, Wolf SE, and Wolfe RR, (2000). An oral essential amino acid-carbohydrate supplement enhances
muscle protein anabolism after resistance exercise. Journal of Applied Physiology, 88:386-392.
• Wilson JM, Lowery RP, Joy JM, Walters JA, Baier SM, Fuller, JC Jr., Stout JR, Norton LE, Sikorski EM, Wilson SMC, Duncan NM,
Zanchi NE, and Rathmacher J, (2013). β-Hydroxy-β-methylbutyrate free acid reduces markers of exercise-induced muscle damage and
improves recovery in resistance-trained men. British Journal of Nutrition, 110:538-544.
• Levers K, Dalton R, Galvan E, O’Conner A, Goodenough C, Simbo S, Mertens-Talcott SU, Rasmussen C, Greenwood M, Riechman S,
Crous, S and Kreider RB (2016). Montmorency tart cherry supplementation on acute endurance exercise performance in aerobically
trained individuals. Journal of the International Society of Sports Nutrition, 13:22, doi:10.1186/s12970-016-0133-z.
Techniques and Technologies …
Recovery starts with how we train ….Undulate, deload and offload
• FITT For Recovery
o Frequency – number of recovery days per week or interval between training
sessions.
o Intensity – Deload, at intensities around 50-to-70% of volume/intensity.
▪ Lactate buffering tolerance for high-intensity work (i.e., 90-100%
VO2max) attained with 1:1-to-1:2 work-to-recovery ratios.
▪ Lower and higher intensities can negatively impact adaptation.
▪ Increased monocarboxylate transport (protein transporter to shuttle H+
and lactate out of cell into ECF = faster clearance and recovery) – best
attained with 30-sec high-intensity bouts with 1:3-to-1:4 ratios.
o Time – time period between intervals or bouts.
o Type – active recovery.
Techniques and Technologies …
Modality Methodology Claimed Benefits Evidence
Active
Recovery
Brief anaerobic
bursts to very-
light activity
Accelerate lactate clearance (H+
ion removal),
Stimulating localized blood
flow and signaling proteins.
Faster rate v. passive recovery.
Moderate intensity (60-100%
LT) better than light intensity
(0-40% LT).
Myofascial
Release
Realignment of
myofascial
tendrils
Improved stability-mobility;
reduced pain/discomfort;
improved overall functionality.
Requires adequate tissue
hydration, movement (rhythmic
is most appropriate) + 3D
movement.
Stretching Various
modalities
Believed to reduce muscle
soreness and risk of injury
Slower recovery v. CWT/active
recovery.
Some improved ROM, but little
support for reduced DOMS.
No detrimental effects on
recovery and subsequent
performance.
Sleep Attaining
needed basal
sleep each night
for recovery.
Sleep debt increases stress/cortisol accumulation = impaired
overall recovery – increases likelihood to overtraining or non-
functional overreaching
Techniques and Technologies …
Resting Heart Rate (RHR) is influenced by numerous variables:
• Pre-exercise anticipation (SNS stimulation).
• Stress, diet, hydration status, medications, stimulants, HR suppressants, etc.
o Men = 60-72 bpm
o Women = 72-80 bpm (smaller hearts).
• Improvement – gradual lowering of RHR (Q = HR v SV)
• Overtraining – gradual elevation in RHR (consistent over a 7-10 day period).
Techniques and Technologies …
• Best collected via chest EKG/ECG –
excludes non-sinus heartbeats and
EMG (muscle) activity.
New Ideas in Fitness: Heart Rate Variability (HRV)
Physiological phenomenon – time variation (interval) between heartbeats:
• Predictor of Myocardial Infarct (MI) risk and other heart-health measures (e.g.,
diabetes).
• Now used to measure stress recovery – measure of autonomic nerve dominance
= health.
How does HRV differ
from HR?
Techniques and Technologies …
New Ideas in Fitness: Heart Rate Variability (HRV)
How HRV works:
• PNS dominance (relaxation):
o Greater variability in R-R intervals due to respiratory sinus arrhythmia and
vagal nerve effect.
• SNS dominance (arousal):
o Smaller variability in R-R intervals
Respiration gives rise to waves in heart
rate – mediated primarily via PNS:
• High-frequency (HF) activity occurs
with PNS.
• Low frequency (LF) activity occurs
with SNS.
Techniques and Technologies …
Delayed-Onset of Muscle Soreness (DOMS)
Onset occurs between 12-72 hours post-exercise – believed causes:
• Mechanical stresses placed upon muscle and tissue (i.e. eccentric action) =
micro-tears within muscle fibers (myofibrils) – causes disarrangement of
sarcomeres.
• Triggers immune response - releases histamines and prostaglandins.
• Increases localized edema (accumulation of fluid) = inflammation inside muscle
compartment.
o Both stimulate nocioceptor (pain) sensations.
Reference: Cheung, K., Hume, P., & Maxwell, L. (2003). Delayed onset muscle soreness: Treatment strategies and
performance factors. Sports Medicine, 33(2): 145 – 164.
Techniques and Technologies …
Reducing DOMS
Inevitable – some DOMS will always occur:
• Techniques:
o Non-steroidal anti-inflammatory drugs (NSAIDS).
o Massage – research inconclusive.
o Cryotherapy (cold compress, icing), ultrasound, electrical stimulation
(TENS).
• Practices:
o Post-exercise cool-down + stretching – research inconclusive.
o Reduced initial training loads and volumes. Also consider
deloading same
muscles = reduced
training
loads/volumes for 1-
2 days following
DOMS-producing
exercise.
o Reduced eccentric training phase (TUT or tempo)
during initial training.
▪ Given the time lapse for muscle growth - why impose
unnecessary muscle soreness upon novice individuals -
impacts exercise experience.
▪ Being with 1 set (+ shorter eccentric phases) – progress
gradually.
Techniques and Technologies …
Heat Shock Proteins (HSP)
Discovered during hyperthermia studies – appear to act as:
• Protective mechanisms for cells by facilitating activation of proteins.
• Assisting in cellular repair by attracting amino acids (aa) to the damaged site and
helping convert them to structural components of muscle fibers.
• Monitoring process of cell assembly (‘cell folding’) – ensuring new proteins
formed in correct manner (avoid being assembled into non-functional structures).
• Inhibit reactive oxidative species (ROS) that promote protein degradation.
• Increase glutathione levels (important for muscle recovery).
• Helps regulate intracellular calcium which increases HGH and IGF-1 levels
during post-exercise heat treatments (e.g., saunas)
Under stress, HSPs released and accumulate to meet cellular demands:
• Example: HSPs increase under exercise-induced decreases in blood flow and
glucose, or increased mechanical stress.
• Eccentric work = 15 fold elevation of HSP70 – remains elevated for days.
Takeaway: Eccentric training and post-workout heat treatment
In Closing – New Discovery …
Name: Fabio Comana, MA., MS.
Credentials: NASM CPT, CES & PES; ACE CPT & HC; NSCA CSCS; ACSM EP-C; USAW1; CISSN.
Email: [email protected]
Thank You..!!For Your Commitment to Excellence