Download or read book Optimal Muscle Performance and Recovery written by Edmund R. Burke, Ph.D. and published by Penguin. This book was released on 2003-04-14 with total page 305 pages. Available in PDF, EPUB and Kindle. Book excerpt: Now in a revised, expanded second edition, Dr. Edmund Burke’s landmark book will take any athlete—elite or recreational—to new peaks in physical performance. Based on the most recent sports science research, Dr. Burke’s R4 System® emphasizes the importance of restoring fluids to your body to recover from dehydration replenishing glycogen, a primary fuel source reducing muscle and immune-system damage resulting from exercise stress rebuilding muscle protein to maintain muscle structure and function This remarkable nutritional regimen goes beyond sports drinks and energy bars, and shows how to consume the right nutrients in the right proportions to ensure muscle health and enhance performance. In addition, readers will learn the latest on the importance of sleep and nutrition in recovery, the best supplements and drinks to aid in replenishment, and a new spin on carbohydrate loading. The book includes forewords by Frank Shorter, an Olympic marathon champion, and Don Kirkendall, Ph. D., a member of U.S. Soccer Sports Medicine, Physical Fitness Research Committee.
Download or read book Optimal Muscle Recovery written by Edmund R. Burke and published by Avery Publishing Group. This book was released on 1999 with total page 230 pages. Available in PDF, EPUB and Kindle. Book excerpt: This text demonstrates how to get the most out of workouts by taking advantage of the factor that athletes consistently neglect - recovery. It details the R4 System which uses nutrition to aid the body's building and repair processes.
Download or read book Optimal Muscle Performance and Recovery written by Edmund R. Burke, Ph.D. and published by Penguin. This book was released on 2003-04-14 with total page 308 pages. Available in PDF, EPUB and Kindle. Book excerpt: Now in a revised, expanded second edition, Dr. Edmund Burke’s landmark book will take any athlete—elite or recreational—to new peaks in physical performance. Based on the most recent sports science research, Dr. Burke’s R4 System® emphasizes the importance of • restoring fluids to your body to recover from dehydration • replenishing glycogen, a primary fuel source • reducing muscle and immune-system damage resulting from exercise stress • rebuilding muscle protein to maintain muscle structure and function This remarkable nutritional regimen goes beyond sports drinks and energy bars, and shows how to consume the right nutrients in the right proportions to ensure muscle health and enhance performance. In addition, readers will learn the latest on the importance of sleep and nutrition in recovery, the best supplements and drinks to aid in replenishment, and a new spin on carbohydrate loading. The book includes forewords by Frank Shorter, an Olympic marathon champion, and Don Kirkendall, Ph. D., a member of U.S. Soccer Sports Medicine, Physical Fitness Research Committee.
Download or read book Recovery for Performance in Sport written by Christophe Hausswirth and published by Human Kinetics. This book was released on 2013 with total page 297 pages. Available in PDF, EPUB and Kindle. Book excerpt: Recovery for Performance in Sport encompasses the latest scientific research in the study of recovery and draws from the experience of applied sport scientists working with elite athletes in leading performance and recovery centers around the globe.
Download or read book Muscle Recovery After Exercise Training and Competition Physiological Indicators and Non invasive Monitoring Techniques written by Alessandro Moura Zagatto and published by Frontiers Media SA. This book was released on 2020-05-21 with total page 178 pages. Available in PDF, EPUB and Kindle. Book excerpt: The desire to improve muscle function and prevent overuse injuries from exercise and throughout training has led to the development of various methods to aid recovery and track readiness to perform. Ergogenic aids such as cold-water immersion, massage, and dynamic recovery procedures may have positive effects but the results of the related research remain equivocal. Furthermore, novel interventions in this scenario, like compression garments, ice vests, and photobiomodulation therapy are promising but need more evidence-based data to support their effectiveness. Similarly, to properly monitor individual physical conditioning, there is a growing interest toward unobtrusive measures to accurately represent physiological status during and/or after exercise. There are several techniques being used, such as subjective ratings of well-being, heart rate monitoring, hormonal and hematological profile assessments. However, more sensitive indexes like heart rate variability and muscle activation (voluntary and/or involuntary) are arising as attractive alternatives that may delineate physical conditioning status and readiness to perform more precisely than the aforementioned measures. The purpose of this Research Topic is to critically evaluate and summarize recent data from observational and intervention studies related to non-invasive methods designed to promote recovery and objectively monitor training status. Their association to physical performance and physiological recovery in athletes during training and competition is a major focus of this Topic.
Download or read book FUELING YOUR FITNESS A Guide to Pre and Post Workout Nutrition for Maximum Results written by Ardiah Juita, S. Pd., M. Pd. | Dr. Rola Angga Lardika, S. Pd., M. Pd., AIFO-P | Prof. Dr. Beltasar Tarigan, M.S., AIFO | Aref Vai, S. Pd., M. Pd., AIFO-P and published by PENERBIT KBM INDONESIA. This book was released on 2024-08-21 with total page 135 pages. Available in PDF, EPUB and Kindle. Book excerpt: Nutrition plays a crucial role in exercise performance, as it provides the fuel needed for optimal physical activity. Whether you are a student, coach, practitioner, or educator, understanding the importance of proper nutrition before and after workouts is essential for maximizing results. In this subchapter, we will explore the key role that nutrition plays in exercise performance and provide insight into what to eat before and after exercise for maximum effectiveness.
Download or read book Optimal Muscle Training written by Ken Kinakin and published by Human Kinetics. This book was released on 2009 with total page 142 pages. Available in PDF, EPUB and Kindle. Book excerpt: Looks at how muscles function, provides tests to determine the ability to do weight-training exercises, and includes exercise to improve muscle function and strength.
Download or read book Nutrient Timing written by Chad M. Kerksick and published by CRC Press. This book was released on 2011-10-20 with total page 352 pages. Available in PDF, EPUB and Kindle. Book excerpt: Sports nutrition has evolved beyond what to eat and how much to eat to now include the question of when to eat. A hot topic in sports nutrition, nutrient timing is a dietary concept that takes into account time as a missing dimension in athletic performance and recovery. Not only is the consumption of nutrients in ideal amounts and proportions impo
Download or read book Strength Training written by Cleber Ferraresi and published by . This book was released on 2015-01-01 with total page 197 pages. Available in PDF, EPUB and Kindle. Book excerpt: Before thinking about which exercises, frequency and intensity should be used in strength training programs to achieve muscle strength, promote a healthy lifestyle, hypertrophy or improve athletic performance, we should understand firstly how a muscle contraction happens. The aim of this book is to provide you with a basic to advanced understanding about several physiological systems involved in muscle contraction: physiological adaptations for exercises, especially strength exercises; molecular responses; methods of training; nutrition and muscle performance; muscle recovery; benefits of strength exercises to human health; and which drugs are commonly used for doping in different sports. Chapter One of this book will review all of the most important cells, structures and processes involved in muscle contraction, such as neurons cells, synapses, motor units, general and molecular mechanisms of muscle contraction. Chapter Two will describe the most important bioenergetics pathways of energy supplies required for muscle contraction. After understanding how muscle contraction happens and how energy is supplied, the reader will discover principles, methods and physiological adaptations of skeletal muscles to strength trainings within Chapters Three, Four and Five. In particular, Chapter Four will provide a friendly and detailed account of molecular adaptation in skeletal muscles to different exercises, discussing differential gene expression and the effects of different exercises in different populations and disorders. This book also points out a very important and detailed factor concerning cryotherapy in Chapter Six, one of most common strategies used to promote muscle recovery. Specific orientations regarding nutrition and muscle performance are presented in Chapter Seven, while doping and different drugs used to increase muscle performance in several sports introduce Chapter Eight. Finally, Chapter Nine describes the benefits of strength training to diabetic, hypertensive, obese and myopathic patients. We strongly believe that all knowledge within this book is essential for all professionals working to promote the health of patients and increase physical performance of athletes or their clients, as well as for all people linked to sports and physical activity in some way.
Download or read book Timing Resistance Training written by Amy Ashmore and published by Human Kinetics. This book was released on 2019-07-02 with total page 249 pages. Available in PDF, EPUB and Kindle. Book excerpt: Since periodization training’s emergence in the 1950s, sport scientists have known that timing is one of the most critical programming variables influencing peak athletic performance. Modern research has taken the application of timing to exercise programming in a new direction, discovering the existence of time clocks inside each of the more than 600 skeletal muscles. Timing Resistance Training examines how these internal clocks use cues provided through exercise programming to regulate physiological processes for better performance. Not just another periodization book, Timing Resistance Training teaches you how to manipulate muscle clocks to train and perform at your best every day—right down to the specific time of day that is best for your body. You will learn to view the muscles as proactive independent physiological systems that can be trained to “think” by delivering timing cues to muscles that tell them when to activate key physiological actions that influence the entire body. Then you will learn how to cue those internal clocks with purposeful training methods like biomechanical pairing of exercises, complex training, and concurrent training. The book addresses rest as an integral training variable and explores the timing of activity–rest cycles versus recuperation only. The text also discusses the concept of undertraining, an intentional program design adjustment that uses the ability of muscle to anticipate training. The final chapters offer tools to create your own training programs for strength, power, and flexibility. These chapters include sample single-session workouts, weekly workouts, and long-term programming routines. With Timing Resistance Training, you can become more purposeful in planning and better utilize strategic timing to get the most out of muscles clocks and achieve optimal performance. Earn continuing education credits/units! A continuing education exam that uses this book is also available. It may be purchased separately or as part of a package that includes both the book and exam.
Download or read book Icy Resilience written by Ck Fix Your Fitness and published by Independently Published. This book was released on 2023-12 with total page 0 pages. Available in PDF, EPUB and Kindle. Book excerpt: Struggling with post-workout soreness, sluggish recovery, or inconsistent athletic performance? "Icy Resilience" is your solution! This book is a goldmine of recovery techniques, tailored for athletes and fitness enthusiasts at every level. Discover the groundbreaking science behind ice baths and learn through engaging stories how they've transformed athletic performance. Whether you're a seasoned pro, a fitness newbie, or a coach, this book has insights specifically for you. Dive into practical, easy-to-follow routines for integrating ice baths into your exercise regimen. We ensure your workout leads to optimal muscle recovery, not prolonged soreness. With expert advice on the dos and don'ts, "Icy Resilience" is an indispensable companion for anyone seeking to minimize downtime and boost their athletic output. Beyond theory, our book offers real-life strategies and exercises to refine your recovery process and elevate your fitness routine. Embrace the chill and make it your secret weapon for peak performance. Get your copy today, and embark on a journey to resilient, unstoppable fitness.
Download or read book Pre and Post Competition Muscle Building Recipes for Hockey written by Joseph Correa (Certified Sports Nutritionist) and published by CreateSpace. This book was released on 2015-11-14 with total page 376 pages. Available in PDF, EPUB and Kindle. Book excerpt: Pre and Post Competition Muscle Building Recipes for Hockey will help you increase the amount of protein you consume before and after competing which will allow you muscles to recover and grow. These meals will help increase muscle in an organized manner by adding healthy portions of protein to your diet. Not feeding your body properly before competition and cause you to perform negatively simply because of lack of strength and energy which are vital to do your best. Eating and nourishing your body after competition can have an even greater effect on your future performances and to your muscles healthy development. This book will help you to: -Gain muscle fast naturally when you need it the most. -Improve muscle recovery right after training or competing. -Have more energy. -Naturally accelerate Your Metabolism to build more muscle. -Improve your digestive system. Joseph Correa is a certified sports nutritionist.
Download or read book Muscle Fatigue and Recovery Across the Lifespan in Adults who are Healthy and Critically Ill written by Julie Marie Skrzat and published by . This book was released on 2017 with total page 152 pages. Available in PDF, EPUB and Kindle. Book excerpt: Muscle performance, particularly muscle fatigue and muscle recovery, impact an individual's function and participation in activities of life. Most notably, older adults with medical co-morbidities experience impaired muscle performance from the natural aging process, cumulative effects of a sedentary lifestyle, or imposed bedrest, contributing to a significant reduction in health and quality of life.1 Exercise, particularly muscle strength, endurance, and power training, is considered "medicine" and often prescribed to improve the health and well-being of older adults, as well as younger adults.2 An appropriate exercise prescription requires knowledge of muscle fatigue and recovery in order to optimize the exercise program without preventing further muscle damage. Muscle fatigue and recovery have been characterized using frequency analyses of surface electromyography (sEMG) during muscle activation.3 Surface EMG measures electrical activity of a muscle, providing insight into muscle activation patterns.4 Conveniently, the sensors for sEMG are noninvasive, wireless, and compact, allowing capture of movement in a multitude of environments with minimal impact on typical movement patterns. By using sEMG to assess patterns during and after sustained isometric and dynamic knee extension, we hoped to determine baseline muscle fatigue and recovery patterns in subjects with no physical limitations for comparison with adults who are critically ill. The primary objective of this study is to improve our understanding of muscle fatigue and recovery in adults who are critically ill using sEMG technology and experimental procedures to be used in an intensive care unit (ICU) environment. We proposed to study muscle fatigue and recovery using sEMG through muscle activation analysis. The specific aims were to 1) measure time to task failure (TTTF) after a sub-maximal isometric contraction and dynamic contraction in adults who were healthy younger (HY), adults who were healthy older (HO) adults, and adults who were critically ill (CI); 2) measure time to muscle recovery after a sub-maximal isometric contraction and dynamic contraction in HY, HO, and CI; and 3) characterize a relationship between TTTF and time to recovery. Our hypotheses were that 1) CI would demonstrate a shorter TTTF than healthy subjects during an isometric contraction and dynamic contraction; 2) HY would demonstrate a shorter time to recovery, followed by HO, then CI after both an isometric contraction and dynamic contractions; and 3) there was no relationship between TTTF and time to recovery within group. Muscle fatigue and recovery were measured in the rectus femoris and vastus lateralis using sEMG. During a single 90 minute session, subjects participated in a 3 phase protocol: baseline strength measures, fatiguing contraction, and recovery contractions. The fatiguing contraction and subsequent recovery measures were performed twice - under isometric and dynamic conditions. Recovery measures were taken at termination (analysis point C), 1 minute (analysis point D), and ≥ 5 minutes (analysis point E). Sub-maximal indicated that the individual decided how long to keep their knee extended and stopped the contraction on their own at any time. Time to task failure and time to recovery amongst all 3 groups (HY, HO, and CI) were the basis for analysis of the dependent variables of sEMG - time (seconds) and median frequency (Fmed). After the isometric contraction, CI fatigued first, followed by HY, then HO. There was a statistically significant difference among TTTF and group (chi-squared with two degrees of freedom, p = 0.03). A Wilxocon rank sum test showed statistically significant differences between HY and HO (p = 0.03) and HO and CI (p = 0.02), but no statistically significant difference between HY and CI (p = 0.45). After the dynamic contraction, CI fatigued first, followed by HO, then HY. There was a statistically significant difference among TTTF and group (chi-squared with two degrees of freedom, p = 0.04). A Wilxocon rank sum test showed statistically significant difference between HY and CI (p = 0.02) and HO and CI (p = 0.02), but no statistically significant difference between HY and HO (p = 0.73). Chi-squared analysis between time to recovery and age group for both an isometric and dynamic contractions was performed. There was not a statistically significant difference for time to recovery between groups. After the isometric contraction, for the rectus femoris, all groups had a high percentage of subjects finish at analysis point E, with HY and HO having the same percentage recover at analysis point C and D, respectively. For the vastus lateralis, among the three groups, the HY had the highest percentage recovered at analysis point C. However, the largest percentage of HY subjects recovered at analysis point E. The HO and CI had the same percentage of subjects within group recover at analysis point D and E. After a dynamic contraction, for the rectus femoris, the highest percentage of HY and HO recovered at analysis point C, and CI at analysis point E. For the vastus lateralis, all groups had the highest percentage of subjects recover at analysis point C, with the HO and CI having all subjects recover before analysis point E. Our third hypothesis was that there was no relationship between TTTF and time to recovery within group. For an isometric contraction, the HY's rectus femoris and vastus lateralis demonstrated a very weak - weak, positive correlation between TTTF and time to recovery. For a dynamic contraction, all, with the exception of HO's vastus lateralis and CI's rectus femoris, showed no association. HO's vastus lateralis showed a weak, positive correlation, while the CI's rectus femoris showed a moderate, negative correlation. None were statistically significant. This was the first study, to our knowledge, that studied muscle fatigue and muscle recovery using sEMG in patients with critical illness. From a study design perspective, the use of sEMG using Bluetooth technology was safe and feasible in the ICU setting. No adverse effects and excessive soreness were reported in CI. From a clinical perspective, despite a small sample size, CI showed comparable time to task failure and recovery time frames to HY and HO, indicating that perhaps patients do not need extensive five to ten minute rest breaks as commonly provided. Consideration to applied weight, as well as muscle fatigue and muscle recovery, should be given when designing an exercise program to appropriately tax the vulnerable muscle, while still preventing further muscle damage. Future research warrant a larger, more homogenous group of subjects, including similar diagnosis, severity of illness, and supplemental oxygenation. Secondly, efforts should be made to conduct testing in the ICU around comparable days to their length of stay. Thirdly, ideal testing should be performed prior to initiation of early mobility to capture a more authentic representation of muscle fatigue and recovery, resulting from ICUAW. All three modifications would assist in making results more generalizable. In addition, follow up sEMG analysis should be conducted to assess the effect of therapeutic interventions on muscle strength, fatigue, and recovery. Consideration must also be given to medical management, including sedatives and paralytics, as well as pH, which if in a more acidotic state, has greater hydrogen ions, which could influence fatigue. Lastly, being that sepsis is a primary admitting diagnosis and these individuals may present with muscle weakness that is not necessarily ICUAW, efforts should be made to assess if there is a difference in sEMG signals between muscle wasting from sepsis and ICUAW.
Download or read book Pre and Post Competition Muscle Building Recipes for Golf written by Joseph Correa (Certified Sports Nutritionist) and published by Createspace Independent Publishing Platform. This book was released on 2015-11-14 with total page 376 pages. Available in PDF, EPUB and Kindle. Book excerpt: Pre and Post Competition Muscle Building Recipes for Golf will help you increase the amount of protein you consume before and after competing which will allow you muscles to recover and grow. These meals will help increase muscle in an organized manner by adding healthy portions of protein to your diet. Not feeding your body properly before competition and cause you to perform negatively simply because of lack of strength and energy which are vital to do your best. Eating and nourishing your body after competition can have an even greater effect on your future performances and to your muscles healthy development. This book will help you to: -Gain muscle fast naturally when you need it the most. -Improve muscle recovery right after training or competing. -Have more energy. -Naturally accelerate Your Metabolism to build more muscle. -Improve your digestive system. Joseph Correa is a certified sports nutritionist.
Download or read book Pre and Post Competition Muscle Building Recipes for Racquetball written by Joseph Correa (Certified Sports Nutritionist) and published by CreateSpace. This book was released on 2015-11-14 with total page 372 pages. Available in PDF, EPUB and Kindle. Book excerpt: Pre and Post Competition Muscle Building Recipes for Racquetball will help you increase the amount of protein you consume before and after competing which will allow you muscles to recover and grow. These meals will help increase muscle in an organized manner by adding healthy portions of protein to your diet. Not feeding your body properly before competition and cause you to perform negatively simply because of lack of strength and energy which are vital to do your best. Eating and nourishing your body after competition can have an even greater effect on your future performances and to your muscles healthy development. This book will help you to: -Gain muscle fast naturally when you need it the most. -Improve muscle recovery right after training or competing. -Have more energy. -Naturally accelerate Your Metabolism to build more muscle. -Improve your digestive system. Joseph Correa is a certified sports nutritionist.
Download or read book Pre and Post Competition Muscle Building Recipes for Gymnastics written by Joseph Correa (Certified Sports Nutritionist) and published by CreateSpace. This book was released on 2015-11-14 with total page 376 pages. Available in PDF, EPUB and Kindle. Book excerpt: Pre and Post Competition Muscle Building Recipes for Gymnastics will help you increase the amount of protein you consume before and after competing which will allow you muscles to recover and grow. These meals will help increase muscle in an organized manner by adding healthy portions of protein to your diet. Not feeding your body properly before competition and cause you to perform negatively simply because of lack of strength and energy which are vital to do your best. Eating and nourishing your body after competition can have an even greater effect on your future performances and to your muscles healthy development. This book will help you to: -Gain muscle fast naturally when you need it the most. -Improve muscle recovery right after training or competing. -Have more energy. -Naturally accelerate Your Metabolism to build more muscle. -Improve your digestive system. Joseph Correa is a certified sports nutritionist.
Download or read book Pre and Post Competition Muscle Building Recipes for Wrestling written by Joseph Correa (Certified Sports Nutritionist) and published by CreateSpace. This book was released on 2015-11-14 with total page 372 pages. Available in PDF, EPUB and Kindle. Book excerpt: Pre and Post Competition Muscle Building Recipes for Wrestling will help you increase the amount of protein you consume before and after competing which will allow you muscles to recover and grow. These meals will help increase muscle in an organized manner by adding healthy portions of protein to your diet. Not feeding your body properly before competition and cause you to perform negatively simply because of lack of strength and energy which are vital to do your best. Eating and nourishing your body after competition can have an even greater effect on your future performances and to your muscles healthy development. This book will help you to: -Gain muscle fast naturally when you need it the most. -Improve muscle recovery right after training or competing. -Have more energy. -Naturally accelerate Your Metabolism to build more muscle. -Improve your digestive system. Joseph Correa is a certified sports nutritionist.
