OR SOFA?

Train­ing doesn’t make us fit­ter – re­cov­ery from train­ing does. So, how do we re­cover? An easy jog or spin, or a lazy day on the sofa, asks Beate Stindt, char­tered physiotherapist at Six Physio

Triathlon Plus - - Physio Corner -

ecov­ery can be ei­ther ac­tive or pas­sive. Pas­sive re­cov­ery is just that; to­tal rest. A pas­sive re­cov­ery day should not in­clude any train­ing. On these days you should rest and re­cover, which means no spring clean­ing and no walk­ing around the shops for the whole day.

An ac­tive re­cov­ery ses­sion usu­ally in­volves your usual sport, be it run­ning, swim­ming, cycling or yoga, but at an easy to mod­er­ate in­ten­sity. Ac­tive re­cov­ery has been likened to a short nap – the aim is to feel bet­ter at the end of your work­out than you did at the be­gin­ning.

Train­ing for an event places a huge amount of stress on your body and hard sessions re­sult in the hormone cor­ti­sol be­ing re­leased. Cor­ti­sol is a nat­u­ral anti-in­flam­ma­tory but, left to hang around in the blood for too long, can neg­a­tively in­ter­fere with mus­cle re­gen­er­a­tion.

One aim of ac­tive re­cov­ery is to clear the meta­bolic waste re­sult­ing from ex­er­cise, as well as pro­vid­ing a higher level of blood flow to mus­cles in need of nu­tri­ents, al­low­ing them to re­pair them­selves. While there is not yet con­clu­sive ev­i­dence show­ing whether or not this re­ally does re­sult in quicker re­cov­ery, if you are go­ing to try it, it’s im­por­tant that it’s done cor­rectly so as not to con­trib­ute to fa­tigue. Many ath­letes will use an ac­tive re­cov­ery ses­sion as a

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