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Rest nike air max tn
kaufen , recovery and regeneration are vital to the optimal performance of
your soccer team. Restoration is the act of restoring something or someone to a
satisfactory state. In sports this means that the body must recover from the
mental and physical exertion of the activity to the point where the athlete
trains at optimal levels. During sport many things happen in the body that can
cause reduced performance. Lactic acid production and reduced glycogen levels
are two of the most well known factors that contribute to fatigue. It is because
of by products like lactic acid, hydrogen ions and glycogen depletion that we
must restore and regenerate our body to optimal levels prior to the next
competition. It is important to remember that when we work hard we must rest
hard. It is during rest that our bodies grow, not during work. Intense Work +
Intense work=Failure and injury Work + Rest and Restoration=Success and growth
When athletes work without proper rest they are setting themselves up for
failure and injury. Tudor Bompa said improper recovery can lead to fatigue.
Fatigue will cause a lack of coordination and concentration, which can cause
poor movement quality and thus injury. He further said proper recovery
accelerates regeneration, decreases fatigue and enhances adaptations to
exercise. The desired goal of sports training programs is adaptation to exercise
and lowered risk of injury. During tournament situations especially where
athletes play 3-4 games in a weekend, proper recovery techniques reign supreme.
Follow the six guidelines below for ideas on how to speed recovery in tournament
and regular scheduled game situations. 1. Food and Hydration- a. One source said
that the ideal time for replenishing your carbohydrate stores is 30-60 minutes
after your game or practice. This is especially important for soccer teams that
sometimes have multiple competitions in a day. When replenishing
fluids nike
air max 2014 damen , drink about 20 ounces per pound of body weight lost
during the match. Next be sure to replenish carbohydrate stores with a
carbohydrate-protein mix. One study showed that a carbohydrate-protein mix is
more effective than a traditional 6% carbohydrate only sports drink. (1) b. A
research study compared a team that ate a carbohydrate rich meal to a team that
ate a normal meal. The team that ate the carbohydrate rich meal covered 25% more
distance. This shows that having enough of the right fuels in the body for
competition play a big part in how the game is played. 2. Post game regenerative
run- a. The post game regenerative run can be used immediately after a game or
the day after the game. If you have a game later in the day, it is especially
important to immediately follow the game up with a good easy regenerative jog.
If you don?t play for a couple of days then perform the run the day after the
game. This will help clear negative by products built up during the game. 3.
Stretching- a. Always stretch after training or games. This will decrease the
soreness that sometimes appears after training. Perform nice easy static
stretching focusing primarily on the lower extremities. 4. Self Massage- a.
Massage is widely known as an effective tool for recovery. The problem is many
teams don?t have the budget for a massage therapist. To overcome this, use a
foam roller or a slightly flat soccer ball. Roll specific muscles over the foam
roller or soccer ball for effectiveness. Your focus should be on the lower
extremities. Self Massage is used to increase blood flow, relax the nerves and
loosen muscle. Important Note: Self massage can be uncomfortable but even a
professional massage has uncomfortable moments. 5. Hot Cold contrast baths- a.
The hot-cold contrast baths can also advance recovery. To perform Hot-cold
contrast baths simply sit in hot water for about 2 minutes 30 seconds then about
45 seconds in the cold water. Repeat this a few times for maximum benefits. 6.
Sleep- a. Athletes must sleep to recover. If they don?t get enough sleep their
physical performance will be impaired. Even though rest and recovery is not a
glamour topic like speed and agility, it lays the foundation for planning all
your training. One of the biggest mistakes you can make as a coach or parent is
to think that the harder and more frequent my athlete exercises the better
athlete they will be. Proper rest and recovery between intense games and
conditioning is key to growing and preventing injury. 1. Williams, Michael.
"Effects of Recovery Beverages on Glycogen Restoration and Endurance Exercise
Performance." The Journal of Strength and Conditioning Research
11 nike air
max 2014 günstig , no. 1 12-19 Author's Resource Box Taylor Tollison is
the owner and operator of www.elitesoccerconditioning. He received his college
degree from University of Utah in Exercise and Sport Science. He was CSCS
certified and Specializes in Soccer strength and Conditioning.Article Source: ?
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