Recovery

Immediate Recovery

• Immediate recovery refers to the recovery that takes place within minutes after physical exertion or exercise.
• Emphasis here is on restoring oxygen and fuelling levels to pre-exercise states.
• The body begins to eliminate accumulated lactic acid mainly through conversion back into glucose or glycogen.
• Ventilation rate and heart rate start to decrease.

Cool Down

• Cool down is an essential part of the immediate recovery process and generally involves low intensity exercise.
• This phase allows the heart rate to decrease gradually, preventing blood pooling which can lead to dizziness and fainting.
• It also helps to reduce muscle stiffness and soreness post exercise by aiding the elimination of lactic acid.
• Stretching of muscles may be done during this phase to prevent muscle shortening and ensure flexibility.

Short-Term Recovery

• Short-term recovery occurs in the hours and days following intense exercise.
• During this phase, glycogen stores are replenished, proteins are synthesised for muscle repair, and inflammation is controlled.
• This is the period where Adenosine Triphosphate (ATP) and Creatine Phosphate (CP) stores are re-synthesised.
• Adequate sleep and nutrition are crucial for efficient short-term recovery.

Long-Term Recovery

• Long-term recovery refers to the actions taken in the weeks and months between training sessions, tournaments, or sports seasons.
• It involves both physical and mental rest to allow optimum regeneration and growth.
• The body adapts to the stress of exercise and gets stronger in this period, a concept known as supercompensation.
• Nutrition, hydration, sleep, and stress management play vital roles in long-term recovery and athletic performance.