Recovery Means

[carruthersjam]

Henk Kraaijenhof wrote:

Overview of recovery means (by no means complete, just the most widely used internationally, there are many more obscure means)

Training-technical:
-periodisation
-planning of competitions and training camp
-planning of recovery cycles, days, workouts
-stretching (increasing parasympathetic tone!)
-cooling-down

Physical therapies (classic)
-cryotherapy, ice cubes, ice baths, cryochambers (-110 degrees Celcius!)
-hydrotherapy (Kneipp, hydromassage, shower)
-sauna, steambath additions with aromatic oils
-infrared and ultraviolet light
-vibration: WBV, BMS and local vibration
-hyperbaric chambers
-massage
-manipulations, tractions, translations
-repeated passive movements
-local hyperthermia (Alba-system)
-electrostimulation
-negative ionization

Nutrition means
-replenishment of macronutrients carbohydrates, water, protein
-replenishment of micronutrients: vitamins, minerals, vitaminoids
-creatine, ribose
-adaptogens (normalizing action)

Psychological means
-relaxation response (Benson)
-autogenic training (Schultz)
-progerssive relaxation (Jacobson)
-psychoregulative training (Gissen)
-biofeedback
-neurofeedback
-REST-floatation
-audio-visual entrainment (Siever)
-(self-)hypnosis

Complimentary means:
-acupressure
-acupuncture
-aromatherapy
-Bach flower therapy
-electro-acupuncture an bioresonance therapies
-magnetic field therapies
-homeopathy (Arnica, Traumeel etc)
-music (classic, ambient, natural sounds)
-neural therapy
-cellular therapies (Niehans, Theurer, Bogomoletz, Filatov)

Have members used any of the above? Successes and failures?

[carruthersjam]

Rwsen (1952) Happ (1947_ 5ills. O'Rolev (1956) showed that the laying of a coldcompress on the stomach of the subjects in the interval between exercises. their results in physical exercises im
In Juttle's opinion (1943).who studied the influence of warmth and _on muscles. warmi_g up increases muscular activity
by not léss than 19%.

In the report of Michael (1957) beneficial effects on the work capacity of subjects was shown by cold showers. this effect being greater in the case of a trained persona
preved to a great extent.
We have often shown the positiva action of cold water for sponging down a lifter during a weightlifting contest and consider that in the given case there occurs a complex reflex interaction of periphery and centre. As is well known. with cooling arises shivering. ie there occurs a stimulation of muscular contraction. Probably this biologically protective reaction of the organism has
a place inthe considerad evento Moreover. it has now been shown that cold treatment stimulates the activity of the adrenal glande. And this in its turn increases the work-ability.