Recovery is an aspect of training that is getting significant attention right now because research is revealing the various techniques you can use between workouts that will have an important effect on your response to training.
Tony Wolters Jersey . By understanding and applying the science of recovery and regeneration, you can plan effectively to ensure that you give your body the help it needs to repair, heal, and grow. This is the key to becoming "the 24 hour athlete." Recovery and Regeneration The essential idea that every 24 hour athlete needs to embrace is that your attention and effort do not end when your workout is over. Because the healing and repair process is as important, if not more important, to your fitness as the actual running training, there are several things you can do when you are not pounding the pavement. In effect, fitness and training are a way of life – not just something you do when your stopwatch is running. The first stage of an effective recovery is a proper cool down, which I prefer to call "active recovery." By staying in motion at roughly 50-55% of your maximum level of exertion for a period of time after your workout – typically 10-15 minutes – you help your body remove metabolic waste products such as acids and potassium that have built up in our muscles and blood during your run. Low intensity exercise helps to increase circulation to your muscles. This is important because the longer acids and other metabolites like lactic acid (or lactate and hydrogen ions) are in your muscle fibres, the less time your body has available to work on rebuilding your muscle glycogen stores.1 If your mitochondria are battling with waste products and processing lactate, they are spending less time converting glucose into the glycogen you will need for your next run. Inflammation and Regeneration A critical phase of the recovery process is the inflammatory response that occurs as a result of exercise and training. When muscle fibres are damaged, inflammatory cells called neutrophils and macrophages move to the area and help break down and remove damaged tissue. The inflammatory process in the muscle also involves increased flow of fluids to the exercised areas, which can cause swelling and soreness. Another key step in the inflammatory process is that our body produces a powerful hormone called insulin-like growth factor-1 (IGF-1). This hormone instructs satellite cells to initiate repairs to damaged muscle fibres and begin producing new ones. This is an example of the intra-muscular response that takes place after a resistance training workout in the gym, or a hills or interval running session. The inflammatory process can take up to 72 hours to complete, so you have to make sure that you mix your hard workout days with easier training to give your body the time it needs to repair muscles and for the inflammatory response to work its magic. Inflammation is a critical healing process, and if you interfere with it you can limit your physiological progress as an athlete. Anti inflammation techniques like anti-inflammatory medicines (non-steroidal anti-inflammatories or NSAIDS), cold tubs which constrict blood vessels, or compression clothing are gaining popularity because they may reduce post-workout soreness and pain but may actually slow your progress because they block or impair the inflammation process that signals the body to rebuild itself in response to the training stress. Your body needs the process of breaking down, experiencing inflammation, and making the repairs in order to develop and improve! That said, compression clothing and cold baths can be useful as you approach a race to decrease pain and to blunt the inflammatory response when you are not in the development phase of your training. They can also be helpful if you are planning 2 workouts on the same day, or if you are planning on 2 hard training days back-to-back. I know this is complicated so work with your coach to determine when its best for you to use, or not use techniques that "speed" recovery from intense exercise. Improve Your Performance Here are some keys to using regeneration to become a 24 hour athlete: - Cool down for 10-15 minutes after you work out - Let your bodys natural inflammatory response occur during your training phases so that you can maximize regeneration - Use recovery techniques strategically, not all the time It is a mental shift to think of recovery as an active process, which is why so many of us dont do it properly. Taking care of your body requires that you commit to being a 24 hour athlete and that you put as much effort into helping your body adapt between workouts as you do in the training sessions themselves. References Vescovi J, Falenchuk O, Wells, GD. Blood lactate concentration and clearance in elite swimmers during competition. Int J Sports Physiol Perform. 2011 Mar;6(1):106-17. Greg Wells Ph.D. (www.drgregwells.com, @drgregwells) is an Assistant Professor at the University of Toronto in the Faculties of Medicine and Kinesiology. He was the sport science analyst for the Olympic Broadcast Consortium during the 2010 & 2012 Games, and is the author of Superbodies: Peak Performance Secrets from the Worlds Best Athletes. Jessica Caterini is a member of the Human Physiology Research Unit in the Faculty of Kinesiology at the University of Toronto. http://www.drgregwells.comhttp://www.twitter.com/drgregwellshttp://www.superbodies.tv
Gerardo Parra Jersey . -- Jimmie Johnson held off a teammate, passed a pair of Hall of Famers, and dominated once more at Dover.
Chris Rusin Jersey . But what about the officials? Every sport has officials and they also have stories about hard work and sacrifice but their accomplishments are seldom recognized by anyone outside their inner circle.
http://www.rockiesgearproshop.com/Rockies-Ian-Desmond-Kids-Jersey/ . Anthony Calvillo, through 20 CFL seasons, was frequently invincible and largely stoic in the heat of competition. But underneath the professional exterior he was, and is, compellingly human.WILMINGTON, Mass. -- The smile spread across Matt Bartkowskis face even before the question was finished. How will it feel to play against his hometown Penguins, the team he rooted for as a youngster? "I cant believe how many times Ive been asked that," the Bruins rookie defenceman said with a laugh. "Its going to be awesome." Especially if Boston upsets Pittsburgh, the club that won two Stanley Cups in the 1990s with two players who became his idols, Mario Lemieux and Jaromir Jagr. Now Lemieux is a co-owner of the Penguins and Jagr is Bartkowskis teammate in Boston. The teams begin the Eastern Conference finals in Pittsburgh on Saturday night. "Its kind of cool we get to play playoffs in my hometown," Bartkowski said. "At the end of the day, Im on Boston and thats Pittsburgh. Were there to win." A former standout at Mt. Lebanon High -- a proud school with its own rink tucked away neatly in a suburb south of Pittsburgh -- Bartkowski made his playoff debut in Game 5 of the opening round against Toronto after being recalled from Providence of the AHL to replace the injured Wade Redden. He next appeared in Game 7 vs. the Maple Leafs, scoring the first goal before the road team posted the next four. But he and the Bruins rallied, won 5-4 in overtime, and suddenly, he appeared as if he was there to stay. He played well with this time in all five games of the next round against the New York Rangers. But Andrew Ference, sidelined the last seven games with a lower body injury, could return soon and that could leave Bartkowski out of the lineup. All that said, hes already accomplished more than he could have imagined when he was lightly recruited out of high school. "I knew he could be a pretty good player probably by his junior year," said Paul Taibi, his high school coach. "The NHL was kind of a dream still at that point." As a senior, Taibi said, Bartkowski was the best player in Pennsylvania. But hockeys popularity in the western part of the state had declined by then -- a lull between the end of the Lemieux-Jagr era and the start of the Sidney Crosby-Evgeni Malkin era. "At that point, I was probably 14 or so," Bartkowski said. "It died down for a solid four years or so until Crosby got drafted. ... Every time they get big players in Pittsburgh, it seems to jump start all the little kids playing, so its good for the area." The Penguins won the Stanley Cup in 2009, their first championship since they won their second straight in 1992, three days before Bartkowski turned 4. They played then in the Civic Arena -- also known as the Igloo -- located at 66 Mario Lemieux Place, and Bartkowski remembers skating there as a youngster. He finally received some attention at the Chicago Showcase, a tournament for lightly recruited high school players where he was most valuable player. He spent two years in the United States Hockey League before being drafted in the seventh round by the Florida Panthers in 20088.
Carlos Gonzalez Jersey. But he chose to play at Ohio State for two seasons. "I was drafted by Florida but I didnt really go to any camps," he said. "So Id watch the Penguins games. I was still a Penguins fan." Before Bartkowski played for the Panthers, they traded him to the Bruins in March 2010. He made his NHL debut on Jan. 10, 2011 in a familiar place, Pittsburgh. The Bruins won 4-2, overcoming a 2-0 deficit with four goals in the last four minutes. And his next two games? Both against the Penguins in Boston. "You could see the potential, but it was raw and he needed some experience. He needed to get himself more confident," Bruins coach Claude Julien said. "Right now, what weve seen in this guy is he has no fear. "He knows he can play in this league and it shows." With just 27 games in his NHL career, including seven in the playoffs, hes returning to a city where friends and family members will be in the stands. Julien doesnt think that will be a distraction. "He seems pretty excited. Hes looking forward to it," Julien said. "At the end of the day, he knows who hes playing for. He wants to do well for his team. The better he does, the better he looks in everybodys eyes, whether its his hometown thats rooting for the other team or whether its us." Bartkowski knows he has to play physically and be in the right position against the Penguins potent offence. Hes eager to get started. "Im stoked up, pumped up and ready to go," he said. "Im sure the rest of these guys are because everybodys calling them the favourites." For the first time, Bartkowski is getting steady playing time in the NHL. Its allowed him to get into a rhythm and develop teamwork with other Bruins, a crew viewed among the deepest in the league. "Hes playing with so much confidence right now," said Taibi, who talks to him often. "I finally think he believes thats where he belongs. He was playing without that cloud of, Am I going to play the next game? He knew he was going to be in the lineup pretty much the whole (Rangers) series. He just needed a chance to prove himself and I think hes passed with flying colours." And hes playing with his idol. The Bruins obtained Jagr from Dallas on April 2. "Its awesome because I looked up to him," Bartkowski said. "Its pretty cool to be able to play with him now." Any chance Bartkowski had of reaching the playoffs had seemed to disappear a few days earlier. Just before the March 28 trade deadline the Bruins thought they had sent him to Calgary as part of a trade for Jarome Iginla that they hoped would boost their offence. They even scratched Bartkowski from their lineup that day. But Iginla waived his no-trade clause only for Pittsburgh and he went there. "I would not even be playing right now and now weve got a shot at the Pens in the conference finals," Bartkowski said. "It couldnt have worked out any better." His hometown and his new town await.
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