Rcst and Recover) , 99

first third and less drastically during the second and last third by 20% and 10%
respectively (see figure 5.1). To move from the first third to the last third may take from
several minutes to several months depending on which energy system is taxed and
whether the athlete is recovering from short-term fatigue and exhaustion or long-term
overtratning, which involves the ncuroendocrine system.
For peaking purposes, use invasive and noninvasive monitoring techniques to
establish which phase of the recovery curve the athlete is in. Different moni toring
methods enable the coach to establish baseline values for the athlete and accurately
determine if the athlete has peaked. The physiological and psychological responses to
work help the coach conclude how much work the athlete can tolerate to achieve
supcrcompensation and also determine individual recovery rate for specific forrns of
training Lefore short-term fatigue or overtraining result.
Recovery of various biological parameters and substances occurs sequen tially. First,
heart rate and blood pressure return to normal 20 to 60 min utes following the work.
Restoring glycogen takes 10 to 48 hours after aerobic work and 5 to 24 hours to llosving
anaerobic intermittent activity. Proteins take 12 to 24 hours, an.d ~fats, vitamins, and
enzymes take more than 24 hours.
For peak physiological and psychological regeneration, use recovery tech niques at
specific times before. during, and after training or competition. AI low time for
restorative measures. Mien athletes take special recovery mea sures within 6 to 9 hours
or sooner, they facilitate supercompensation and increase working capacity (i.e., the
first 2-4 hours for restoring muscle glycogen) following work (Noakes 199 1: Talyshev
1977). Ignoring adequate regeneration can have a negative influence on
supercompensation by making it nonexistent or by delaying it.
The choice of recovery techniques depends on residual fatigue accumu lated from past
training sessions. which energy system has been taxed, and the time of day. For
example. if 'training or competition concludes late in the evening, use only techniques
that will not interfere with the athlete's sleep. The next morning, you nrav use
techniques that were impractical the night before.
 Before using regeneration techniques. work closely with physicians and other medical personnel (i.e., massage
and physiotherapists) to avoid misconceptions and maximize the effectivcocss of the athlete's regeneration through
certain techniques.

100% v v

a vr r

0 rr rr
>
J I 1

First 3rd (A) Second 3rd (B) Third 3rd (C) 70% 20%
10%

Figure 5.1 Dynamics of the recovery curve. A is initial muscle fuel replenishment
(-30 min to 6 hr); B is full replenishment of fuels in the entire organism (-6 hr to 24
hr); and C represents rccovcry of ocurol sphere CNS + A + B, or 24 hr
100 I'c'riudizcrfiun: 77rrury urrd A4c'l/mhilu• p a/ 7ivricriyl

Natural Means of Recovery

Natural recovery methods do no( !wyniw ally special devices or 111odalitics. Some widely
used methods are kinot'_icrapy or active rest and complete rest or passive rest.

I{inotherapy or Active Rest

Kinotherapy refers to rapidly eliminating waste products (i.e., lactic acid) dur ing
moderate aerobic exercise or stretching. Athletes can use stretching alone or with active
rest. Although its effects are transient (up to 3 hours), the ben efits are well documented
(Noakes 1991).
The scientific basis of kinotherapy was revealed at the beginning of the century.
Setchenov (1935) and Weber (1914) demonstrated that a fatigued muscle can increase its
recovery rate and consequently its working capacity if another muscle group, preferably
antagonistic, performs low-intensity work during rest rather than being inactive. This is
explained by the compensatory effect that physical exercise has on the fatigued centers of
the CNS. Focusing on another center enhances the recovery of the previously excited
nervous center. Recovery occurs faster and more effectively than through total rest. Apply
kinotherapy during the transition phase as well as during times of emo tional fatigue when
deflective exercises (Asmussen 1936) are appropriate.
The intensity of the aerobic exercise used during kinotherapy should be no higher
than 60% of the athlete's niv:inrtrrn heart rate, or 220 minus the athlete's age
(Hultman and Sahlin 1980) [_ii~ht, continuous jogging removes about 62% of the
lactic acid durinLl the first 10 niioutes and an additional 26';o between 10 and 20
minutes. It sewos advantabcous, therefore, to maintain an active recovery period for
10 to 20 minutes after strenuous exercise to produce an 88% reduction in lactic
acid; only a 50% reduction occurs during the 20minute rest period (Fax 1984).

;omplete Rest or Passive Rest

Complete rest is the main physiological means of restoring working capac ity.
Athletes require 9 to 10 hours of sleep, 80 to 90% of it during the night (the balance
may be completed by naps during the day). Naps should be guided so they do not
affect work or the training schedule. A psychologist may help athletes who have
difficulty napping at available free times. For night sleep, athletes should follow a
strict schedule and go to sleep no later than 10:30 P.M.
An athlete can use several methods to promote relaxed sleep. Relaxation
techniques, a massage, or a warm bath before bedtime are all helpful. Herbal
preparations are helpful, such as fragrant valerian root, St. John's wort, cha momile,
peppermint, lavender flowers, hops, dill seed, anise seed, fennel seed, passion
flowers, lemon balm, linden (lowers, and primrose flowers (Balch and Balch 1997). A
dark, noise- and stress-free, oxygenated (fresh air) room is necessary. Exposure to
early morning light tends to shorten the sleep cycle, so it is easier to sleep in the
evening (Deacon and Arendt 1994; Lernmer 1994; Myers and Badia 1993). Eat a
small, high-carbohydrate meal (avoid a highprotein, high-fat meal as it might cause
insomnia). Go to bed when tired. Use earplugs if the environment is noisy, and turn
off the phone. Consider wearing eyeshades to prevent any light reachirzg the eyes.
Awake at the same time each morning.
,
R e s t n n c ! R e c w r n 1 0 1
''iko~postolo s A ) O I L
 " n .

Nick Apostolopoulos, a recovery regeneration specialist in therapeutic stretching, is

the founder and director of the Serapis Stretch Therapy Clinic in Vancouver, British
Columbia, Canada. This is the only clinic of its kind in the world and pioneers
therapeutic stretching. Many athletes and individuals suffering from musculoskeletal
disorders have been treated at the clinic.
Recovery is an important concept in training. To achieve high levels of
performance, athletes train longer and harder than ever before. No shortcuts can
abbreviate the workout process. However, athletes can work more if they properly
recover, speeding the process by which they attain maximum per formance levels.
Stretching is an often neglected aspect.
Recovery is the process, or processes, that result in restoring muscles and key
physiological processes stressed in an activity. Stretching has both rehabilitative and
prophylactic qualities. Stretch therapy, the means by which you apply stretching
therapeutically, can accelerate recovery from workouts or competition and increase
work capacity.
Stretch therapy's potential for assisting in the recovery process is extensive. The
constant demand of competition invites an increased risk of injury. Excessive strain of
the spinal column, ligaments, tendons, and muscles, if not addressed early in an
athlete's career, can lead to permanent damage. Stretch therapy can assist the athlete
and coach in preventing damage. Most coaches are interested in developing the
athlete's response to the following three elements.
• Quick adaptation to training stimuli

• Good recovery rate between training sessions and competitions

• Protection from injuries

The aims of stretch therapy are as follows:

• To enhance physical performance by making muscles more flexible. The athlete
achieves this by removing or quickly dis
R
S.'
posing the waste products of fatigue that cause stiffness.
To promote the healing of microinjuries, injuries not initially visible, but which mani -
`est themselves after years of training and improper recovery. Implementing. stretch
therapy during the formative years of training lays the groundwork for preventing
microinjuries.
To increase the elasticity and strength of muscles and their resistance to damage. This
also transcends into the joints, tendons, and ligaments.
To develop a balance between agonist and antagonist muscles.

Because you cannot train tired muscle, although it is susceptible to injury, the need
for a proper recovery program is vital. The program should focus mainly on the
systems that require more recovery time, particularly the avascular connective tissues
(tendons, ligaments, and fascia) and the supportive tissues (ligaments and bone).
Direct any attempts to accelerate adaptation to the training stimuli and recovery
primarily to these structures. How you accomplish this ultimately varies with the
intensity, density, and duration of the training load.
Continuous or strenuous effort affects the athlete physically and mentally. Fatigue
reduces the body's ability to sustain high levels of activity because it depletes glucose
levels, affecting the muscles, central nervous system (CNS), and peripheral nervous
system (PNS). The nervous system depends on the glucose level. Stretch therapy
increases circulation, particularly venous blood return
to the heart which aids in removing waste ~ products from the body and restoring oxy-
gen to oxygen-depleted areas. Replenishing glucose to the body also occurs, which pro -
motes relaxation, calmness, and a sense of well-being. If the athlete has a high-inten -
sity workout or a competition the following day, he or she will be both physically and
mentally prepared.
(cmlirmrd)
a
fI
70 2 Periodization: Th eory nnd A 4r•t{rudolu,~y uf 'liainiryl
(currtinuecl)
This brings us to the next concept of why stretch therapy is vital to the recovery
process. One concept I tried to develop in myself as an elite athlete and for my
athletes as a coach was spatial awareness, the sensa tion of muscle and body
internally and in regard to the environment (training or com petitive). This is
enhanced with stretch therapy, as athletes learn to sense their bod ies and to assess
the state of their muscles and their injuries. Awareness aids in developing a greater
sense of control and confidence, ultimately determining peak performance.
Incorporating stretch therapy into your training program is important. The
capacity of muscles, tendons, ligaments, and fascia to stretch; the range of motion in
the joints; and the ability of the muscles to contract and coordinate all define how
we move. Heavy competitive schedules stress our ca pacity for movement. With a
systematic approach to training, we are able to help an athlete fully recover mentally
and physically. A proper approach implements stretch therapy within the annual
training plan, during general training, the preparatory phase, and the recovery
phase.

• Aims at improving the general physical and psychological condition of the ath lete
and providing regular and immediate relief from fatigue.
• Because the training hours, volume, and intensity of training have increased, the
athlete must stretch with special care.
• The intensity of stretching depends on the sport, the athlete's makeup, and his or
her ability to recover. The athlete should use passive, active-passive, and active
stretching.
• The most important goal is the recovery of the entire organism, especially the
nervous system. The constant stimulation of nerve cells, whose high working
capacity cannot be maintained for long without proper recovery, affects muscu lar
action and ultimately athletic performance.
 • To accommodate the effects of the high training load and the increase in the
athlete's working potential, stretching has to be intense, rhythmical, and
sequential.
• Generally, stretching before a training session should last 40 to 60 minutes.
Athletes should also stretch after morning training, paying attentic n to the
muscles that exercised the most, especially during explosive movements.

Phase 2: Preparatory and Competitive Phase

Apply immediately before competitions ; to enhance the athlete's physical level

and psychological readiness.
Active stretching should be performed 15 to 20 minutes before a main compe tition.
This can either increase or decrease the nerve cell's excitability depending on the
intensity and duration of the stretch and the nature of the sport. : A properly
implemented stretch program can cause shortening or lengthening of the muscular
contraction time. This is vital to achieve a peak performance.
• Stretching can help warm up the ath- ' lete (muscles, joints, ligaments) before '
competition or during a break. Stretching heightens the muscles' ability to contract
more quickly, improving the nerve reflex time as well as the blood supply. Stretching
is important when competing in cold conditions, when the start is delayed, or breaks
are longer than expected.

tt
Phase 3: Recovery Phase
After major competitions and hard training, the main objective of this form of
stretching is to facilitate optimal recovery of the entire organism, especially the
(CNS).
Fatigue sets in when the period of training or competition has a high rate of fuel
consumption. Because blood glucose is depleted from the system, the CNS