3411 Monitoring Recovery...Water Immersion (Hydrotherapy): • Immersion (hydrostatic pressure) and...

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):


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.


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


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.


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.


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.


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.


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:




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.


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.


References:

• Lanier AB, (2003). Use of nonsteroidal anti-inflammatory drugs following exercise-induced muscle injury. Sports Medicine, 33:177-186.



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).


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:


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:


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.


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.


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


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).


• 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?


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.


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.


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.


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 …

Facebook

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

3411 Monitoring Recovery...Water Immersion (Hydrotherapy): • Immersion (hydrostatic pressure) and...

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