Discontinued - YES or NO (active recovery vs. passive recovery)

It is important to correct recovery to ensure between the training units and even between the exercises of a training unit, to maximize training adjustments. There are various recovery methods: cold therapies, massages, compression clothing, pressotherapy or electrostimulation. Even if there are a variety of methods, the most common is to perform exercises with low intensity (known as "active recovery"), such as the Discharges.

Recreation after training

Despite the popularity of active recovery, there is still a certain Controversy whether it is more effective to rest after a training session, or whether a "regenerative" training unit with low intensity is appropriate. According to a survey conducted by French professional football teams, 81% of them use low intensity 15- to 30-minute exercises as a recovery method directly after a game or in the days after. (Nédélec et al, 2013)

One of the main reasons for an active recovery compared to passive recovery is that it bleeding of muscles stimulates. This has been shown to accelerate Degradation of metabolic products, such as lactate. (Menzies et al. 2010)

However, there is increasing evidence that the degradation of lactate in itself should not be regarded as a sign or marker for a better recovery, as Lactate does not cause fatiguehow you thought long. (Books, 2001) It was also observed that an active recovery after a training session Glycogen synthesis can deteriorate, especially in the slow or type I fibers (which are used in a low intensity training). (Fairchild et al, 2003)

In fact, several studies have been conducted on footballers who have completed two games at a distance of three days, no advantages for different recreational markers (including performance, muscle pain and inflammation markers) shown when active recovery (1 hour training with low intensity) with passive recovery compared was. (Andersson et al., 2008; Andersson et al. 2010)

It is important to mention that a recently carried out Meta-analysis to the conclusion that a active recovery effective is, to reduce muscle pain after a workout, although it also came to the conclusion that this method Perception of fatigue not significantly reduced or benefits Muscle damage (Kreatinkinase) or Inflammation markers (C-reactive protein and interleukin). (Dupuy et al, 2018) Therefore, the scientific evidence is not strong enough to confirm the effectiveness of an active recovery after an intensive training session or a game compared to resting unanimously. Therefore it depends on personal preferences from which recovery strategy is applied.

Rest during training

There is also a Controversy on the Benefits of active recovery compared to rest during breaks within a training unit. In this respect, several studies have shown that active recovery between highly intensive exercises Regeneration of muscles makes it difficult and even the Performance impaired, which may be due to the fact that a lower regeneration of the muscles makes the recovery of phosphocreatine more difficult. A study led by Gregory Dupont, scientist and fitness coach of teams such as Real Madrid or the French football national team, has shown that active recovery at low intensity between two sprints of 15 and 30 seconds Performance in the second sprint Reduced. (Dupont et al, 2007)

In another study, the effect of active or passive recovery of different duration between 10 sprints of 5 seconds was investigated. The results showed that for short recovery times (especially for less than one minute) active recovery the sprint performance and the Regeneration of muscles impaired. (Ohya et al, 2013) Another study led by Martin Buchheit, performance manager at Paris Saint Germain, investigated the effects of an active or passive recovery of 21 seconds between 6 sprints of 4 seconds. Here too, the results showed Power drop in an active recovery strategy and higher values for muscle desaturation, oxygen consumption and lactate. (Buchheit et al, 2013)

It is important to mention that in some cases the objective may bethe high Maintaining metabolic stress during the training session, and not so much to promote recovery. For example, in the case of a high-intensity interval training aimed at improving the maximum oxygen consumption, the aim can be to maximize the time in which the athlete trains with such an intensity. (Buchheit et al, 2013) For this reason, in some cases (especially in the case of an extension of the recovery phases to about 3 minutes) the implementation of an active recovery at low intensity between the training series can help to maintain the kinetics of high oxygen consumption and thus to extend the time in which the maximum oxygen consumption is maintained, although the resulting fatigue and thus the possible power loss in the series must be taken into account. (Buchheit et al, 2013)

Conclusions

In summary, it can be said that despite its popularity not enough evidence gives the unanimous support of an active recovery after an intensive training session or a game. In the case of an active recovery between the efforts within the same training unit, the performance can decrease, in particular with short exercises with high intensity (e.g. sprints) and when the recovery phases are short. The active recovery can, however, bring certain psychological advantages and help to increase the metabolic load during the training sessions to maximize the adjustments to the training. (Barca Innovation Hub [Eds.], 2020)

Also read: The athletic requirement profile of a football player

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Literature

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