muscle recovery
The concept of recovery has taken a large part of the efforts of
scientists and researchers by giving them several definitions that lead to
clarification of its concept. For example, it is known as a general term
used in the sense of restoring the renewal of indicators of the
(physiological) and psychological state of a person after being subjected to
excessive pressure or exposure to the effect of a certain activity.
It is defined as
improvement..regeneration..activation..restoration..strengthening..reconstruction..reproduction..compensation,..healing.
Or it is the period of time following pregnancy until reaching the level
that the individual was in before performing or passing the pregnancy and
regaining The ability to perform a certain load again.
It is defined as the exchange between stress and tension on the one hand,
and between rest and relaxation on the other, and that movement and
stillness are the natural rhythm of the life we live, as every cell, every
muscle fiber, and every organ in the human body adhere to this rhythm.
vitality again.
In light of the aforementioned definitions, we see that the process of
recovery in the sports field means the period of time that follows the
performance during which all or some of the effects left by the sports
performance are removed and the athlete is prepared again for the subsequent
performance at the level required of him to achieve the goal set.
The term recovery has been linked to several other terms such as recovery,
and it means the functional aspect of the recovery process, i.e. restoring
normal functional levels that were subjected to stress or changes under the
influence of a particular activity, while it means recovery.
The term renewal: (Regeneration) is the restoration of psychological levels
to normal, especially those related to the mood aspect
As for the term rehabilitation, it means recovery from injury or diseases
that are often the result of overtraining.
The importance of recovery:
After we discussed that the training load is the most important factor for
raising the level of sports achievement and its development, the problem
of recovery and the processes of eliminating the effects of fatigue for
athletes became no less important than that and not an exaggeration, as we
said that it has become the first in terms of importance after this topic
became the trend New and modern to rise and develop the level of
achievement.
In this regard, it is mentioned that in order to develop the level of
sports results, reliance on increasing the size of the training load for a
long time has remained the most important factor in terms of influence.
The researchers sought to increase the effectiveness of the training load
by improving the quality of the training load by increasing the intensity,
and after increasing both the volume to the maximum as well as the
intensity, it was necessary to search for new ones to develop the
effectiveness of sports training.
How to raise the level of training volumes while ensuring that stress is
not reached has become one of the most important problems of modern sports
training, as the coach is always faced with the inability of athletes to
absorb these volumes and becomes perplexed. be impossible.
As a result of what was mentioned above, the new trend of developing the
effectiveness of sports training for the purpose of achieving and
developing a high level of sports achievement depends and is closely
related to the implementation of a high training load with the use of the
recovery system and processes of recovery by its various, appropriate and
appropriate means for the training curriculum and its objectives.
The development of the athlete’s training situation does not come through
increasing the training load only, but also through cooperation between
the coach, the athlete and the sports doctor in organizing the work
between them.
Theories of recovery and adaptation:
Raising the level of sports achievement in various sports depends not
only on the implementation of a high training load and depending on the
intensity, size and quality of the exercises used, but also by paying
attention to the recovery and rest processes between the training
effects within the training unit and between the training units and the
various training departments.
The recovery period plays an important role in shaping the training load
and adapting to it by the athlete. In order to properly understand the
recovery process and know its effects on the level of achievement, we
must address the most important theories that dealt with the issue of
recovery by presentation and analysis.
One Factor Theory:
This theory is also called the overcompensation theory, and the recovery
stages of recovery can be divided into four stages according to this
theory, which are:
- Fatigue or depletion.
- muscle recovery (Recovering).
- Overcompensation.
- Return to the initial state. (Original Statue).
The above stages are a general division of the study, as the same stages
can take place with different time periods for each of them, as well as
the difference in the quality and levels of functional changes after the
performance of a single influencer and during the recovery period
between one repetition and another and as it occurs between one training
unit and another, as well as at the level of different training courses.
The phase of fatigue or consumption is determined from the beginning of
the physical performance of the training load until its termination and
the beginning of the recovery process from fatigue, as the higher the
degree of fatigue within the period of the athlete, the faster the
recovery from the effects of fatigue and vice versa, during which energy
sources are consumed according to the type of pregnancy in terms of
intensity and size. Repeated pregnancy during which it is not completely
suitable.
While the recovery phase plays an important role in the occurrence of
functional adaptation processes and their success or failure, during
this period functional and structural changes occur responsible for
developing functional competence and raising the level of sports
achievement. This is done through the correct and appropriate timing to
repeat the training load after the appropriate recovery period.
This stage was divided into two periods:
Early recovery period:
And it takes place within several minutes to these hours, as the body
tries to return to its normal state and get rid of the effects of
fatigue. This stage occurs during or after training or competition.
Late recovery period:
Which is characterized by the occurrence of functional and structural
changes that help the body to succeed in functional adaptation processes
and through the reactions of the internal body systems and in the light
of numerous training loads. It is often noticed during this period that
the beginnings of the overcompensation phase occur.
As for the stage that follows the late recovery period or may sometimes
overlap with it, during which the athlete is characterized by a good
functional condition that makes him in a better position than he was
before performing the training, it is the stage of overcompensation,
during which it is usually preferred to repeat the training load during
which it leads to an increase in the level of sports achievement And
avoid the state of stress and stagnation level.
In the event of an increase in the length of the recovery period between
the training effects or between the training units within the training
course or between the different training courses, the stage of returning
to the initial state occurs, that is, the athlete’s level returns to the
level from which he started first, and thus it is difficult to develop
and raise the level in this case.
Two Factor Theory:
This theory is also called the “Fitness– Fatigue Theory” and it depends
on the idea that the functional adaptation processes of the athlete are
not fixed, but they vary and change according to the element of time.
There are slow and fast changes.
Based on this division, the acquisition of physical fitness is one of
the slow changes, as the level of physical fitness cannot rise within
minutes or hours after training. As for fatigue or training pressures
that fall on the shoulders of the athlete, they are rapid changes that
may appear during or after training directly, but they change within
seconds Or minutes, hours, or even days, so it is necessary to specify
periods of rest or recovery so that the processes of gaining fitness
increase more than the processes of increasing fatigue and stress.
recovery:
The nature of life imposes on the living organism between movement,
stillness, effort, excitement and tension on the one hand, and rest on
the other, and between the physical effort on the shoulders of the
athlete and the rest period, as this natural rhythm that we deal with
in the life we live in general and sports life in particular imposes
on Body systems (every muscle fiber and every organ in the human body
deal with this rhythm).
What concerns us here is what happens during physical activity and how
the body can return to its normal state before performing this
activity and the return of the athlete’s functional devices and all
the physiological changes that occurred to the state it was in before
performing the activity.
So the recovery is:
The functional state that the individual goes through after physical
work until returning to a normal state.
- Or it is the performance of a continuous motor activity with a calm
rhythm after physical exertion for the purpose of reducing the amount
and density of lactic accumulated in the muscles, which works to
reduce fatigue.
- Or a term used in the sense of restoring the indicators of the
physiological and psychological state of a person after being
subjected to the influence of a specific physical activity or
excessive pressure.
The recovery recovery period is related to the intensity, volume and
type of training during the training unit, as it is divided into
(early period and late period), where the early period lasts for
several minutes, and the late period reaches several hours.
As the return to the normal state is related to the return of
metabolism and energy to what it was before performing physical work,
it is fast at the beginning of the period and then begins to slow
down.
Also, the return to the normal state is related to the type of
training (continuous - periodic - strength - speed - duration ...
etc.), as the difference in the time period for recovery is due to the
functional fitness of the athlete's devices.
Example: When using physical exertion up to the maximum, the
functional state returns to its normal state, as follows:
- 1. Press after (6) minutes.
- 2. Oxygen consumption (16-18) minutes.
- 3. The pulse is more than (20) minutes.
- ATP 4. In the waste after (3) minutes.
- CP .5 time period more.
- 6. Glycogen from (30 minutes) some glycogen from (5-46) hours, depending on the type of physical activity.
Glycogen returns quickly to the brain -----> less quickly to the
heart -----> slow to the liver -----> slower to the muscles.
The athlete’s body loses during physical exertion both (oxygen, ATP,
glycogen in the muscles, liver, blood glucose and fat), and after the
effort, these elements begin to return to the normal state that may
not return to before the physical exertion.
Recovery stages:
1. Continuous recovery: This type occurs during the implementation
of the training dose or competition, where the body can compensate
for the lack of oxygen during running.
2. Quick recovery: This type occurs at the end of the training dose,
as the body gets rid of energy wastes such as CO2, LA, and
compensates for some energy sources that were consumed during
physical exertion.
3. Deep recovery: During this stage, the adaptation processes take
place and the athlete becomes a better level physiologically and
psychologically.
Biological bases of recovery:
1. Restore muscle stores of phosphate:
The muscle stock of ATP, PC is primarily responsible for providing
the body with direct energy during physical work, where work begins
first with ATP through its cleavage using the enzyme ATP ase, as
happened in the issue of energy systems, where PC is the basis for
the formation of ATP using the enzyme CPK.
Refilling empty stores with ATP varies in rate and recovery time.
2. Restore glycogen stores:
That glycogen is found in three areas (muscles, blood, liver), and
the importance of this amount is between (350-450 g). During
physical exertion, the athlete loses a large part of this amount,
and therefore he must compensate for this during physical activity
or in the recovery phase, where it is associated with It works
inside the muscles by two factors:
A- The degree of its concentration and oxygen supply to the muscles
by the respiratory system.
B - the rate of accumulation of lactic acid in the blood and
muscles.
The amount of this depends on the nature and intensity of the
performance and the energy system used aerobic or anaerobic, and
restoring the amount of glycogen to the normal amount depends on
several factors:
A - The type of food that the athlete eats after physical exertion.
B - Type of training load (continuous or periodic).
3. Myoglobin and Oxygen:
Myoglobin is the mediator that transports oxygen through the muscle
cell membrane from the outside to the inside in the process of
oxidation to release energy, where its work is related to
hemoglobin. The process of filling the Myoglobin stores with
oxygen after physical exertion during recovery is similar to the
process of filling the phosphate stores, where it is fast at first
and then slows down.
oxygen debt:
The energy requirements are lower during the recovery process than
during the physical effort, while we find that the oxygen
consumption continues at a high level for a period of time whose
length depends on the intensity of the exercise (training) performed
by the athlete, as the amount of oxygen consumed during recovery is
relative to the amount consumed in the same period of time During
rest, it is called the oxygen debt, and the amount of oxygen debt is
estimated at about 180 liters / min. The oxygen debt includes two
parts:
A - The oxygen debt without lactic (known as the fast amount of the
oxygen debt), which works to provide the oxygen necessary for the
energy required to rebuild muscle phosphate.
b - Lactic oxygen debt (known as the slow amount of debt) and it is
called lactate oxygen, which is due to the active energy to get rid
of lactic acid accumulated in the muscles and blood.
4. Elimination of lactic acid in the blood and muscles:
About 85% of the lactic acid produced by physical exertion is
reconstituted as glycogen in the liver and 15% is converted into
water and carbon dioxide, and this will need oxygen to replace what
was lost and to help get rid of lactic acid in order to prevent
cramps after training or During the following days, as the
accumulation of lactic acid in the muscles leads to fatigue, and
therefore it takes a long period to get rid of a good percentage of
it after each training, through positive recovery by slow jogging
for a certain period of time and at a pulse rate of 120 d / d. The
use of flexibility, relaxation and calming exercises, as well as the
use of massage and sauna, which work to get rid of the build-up of
lactic acid in the muscles in a period of time from 30 minutes to
more than an hour.
Types of recovery:
1. Positive recovery: It includes:
- A - Cool-down activities - such as light jogging at the end of a 15-minute training dose.
- B - Shaping the training load - so that high-intensity training doses are not carried out consecutively or in large volume during the small (weekly) training session.
- C - fluid replacement - fluids must be taken, especially water, before, during and after training. Taking water with glucose is one of the best means to replace water and energy.
- D - Nutrition - The food should include a high percentage of complex carbohydrates that must be eaten immediately after competition or training, in order to ensure the replacement of glycogen lost by the muscles, as well as foods rich in salt (sodium, potassium, iron, etc.).
- E - Sleeping - The athlete must be accustomed to sleeping at certain times and to avoid staying up late for no less than 8 hours.
- f - Walking - free walking is useful for relaxation and recreation at the end of the training day.
2. Passive recovery: It includes:
- A - Massage - Massage is done to get rid of lactic acid and stimulate blood circulation.
- B - Relaxation baths - Using the Jacuzzi so that the temperature is 36 degrees Celsius, as it helps to get rid of lactic acid and restore the heart rate.
- C - The sauna - is used for healing, and massage can be used with it at the same time and once a week.
Recovery by means of training:
The training means of recovery mean all the procedures adopted
by the trainer before, during and after the training, which is
summarized in how to coordinate the training load of its various
degrees, trends, types, different effects, the type of fatigue
resulting from it and rest, which means the time period required
for the occurrence of the required adaptation processes and
recovery from the effects of training, taking into account the
type of The rest used and the length of its period within the
training unit and between training units and between different
training courses as well as rationing the training load
according to the capabilities and level of the athlete and the
individual differences between the athletes works on the
appropriate adaptation to the training objectives and the speed
of recovery from the effects of fatigue.
The correct planning of the training curriculum at the level of
the training unit and its basic parts or at the level of the
various training courses, the use of appropriate recovery
methods for the training objectives, and the inclusion of the
training curriculum units and recovery training courses leads to
a high level of achievement and adaptation to training goals and
the speed of removing the effects of fatigue and reaching the
top of overcompensation in the right time.
High-level athletes are distinguished by the speed of recovery,
for example, the recovery rate is doubled (1.5-2) times for
international athletes compared to first and second class
athletes when they perform the same training load.
The training unit with a single direction or effect is
characterized by an increase in the effect in raising the level
of physical attributes compared to a training unit with multiple
directions or effects, but the time or length of the recovery
period from it is relatively longer “due to the increased
concentration of fatigue.”
There are some factors that affect the length of recovery time
after the performance of the training units, as it is the
fastest and shortest after the performance of the training units
dedicated to developing speed, distinctive strength,
compatibility and improving technical and tactical performance.
It may range between 2-3 days and by using large training loads.
It is designed for the development of various types of
endurance, so it has the advantage of being the longest recovery
period, as it ranges between (5-7) days, especially after
performing the units of aerobic endurance.
Recovery by nutritional means:
Good, balanced nutrition and appropriate to the type of effort
exerted is one of the important factors to raise the level of
physical adequacy, increase the speed of recovery processes
and resist fatigue.
Preparing the athlete's daily nutritional needs requires
skillful planning of the nutrition program, considering that
the body does not need food simply because it is fuel for
energy, but rather for the processes of morphological (formal
and structural) construction and recovery.
The athlete’s need for nutrients varies depending on the
nature of sports activity and the requirements of its
performance. Carbohydrates are essential in all sports
disciplines, but they gain special importance in endurance
sports, while performance requires strength and speed to the
element of protein and vitamins, as well as fat is a food
source rich in energy, one gram may contain Including (9)
large calories, while one gram of carbohydrates contains (4)
large calories. The main functions of fats are to provide
energy during muscle work for a long time, protect internal
organs from shocks, insulate heat in the case of cold,
transfer vitamins and increase food appetite But it is a
handicap to get rid of body heat in hot weather.
The athlete needs to take vitamins, even in relatively small
quantities, as they play an important role in energy
production, tissue building, metabolism, disease resistance,
enzyme synthesis, endocrine activity, and food digestion.
As for water, which is the second basic factor after oxygen
for human life, it forms the main component of body tissues,
blood, lymph and all other body fluids and juices.
The process of the athlete’s intake of water must be regulated
according to the quality of training, the effort exerted, the
nutrition system and the weather conditions, as the lack of
water leads to an increase in the viscosity of the blood,
which leads to an increase in the burden on the heart and the
circulatory system. It can also lead to a group of injuries
called heat injuries, including muscle contracture and heat
stress.
Finally, it requires the athlete, during the exercise of
sports exercises and competitions, to expend a large amount of
energy that he obtains from eating a varied and balanced diet
of various basic nutrients. The athlete must balance the
amount of energy he consumes and consumed. But if the second
is more than the first, this leads to weight loss and muscle
atrophy, which also negatively affects the athlete's ability
to perform correctly.
Recovery with sauna and water sessions:
The sauna is used in the sports field and of its various
types to achieve several goals, including getting rid of
fatigue resulting from training loads and excessive nervous
tension, increasing the sense of relaxation, calmness and
ease of sleep, increasing the speed of recovery processes,
treating sports injuries, and getting used to the changes
associated with climate changes, such as holding tournaments
in a climate characterized by high temperature and Humidity
The sauna is also used as a way to warm up with some
physical exercise.
With the sauna, some other healing methods, such as water
sessions, can be used to increase their effectiveness, as
they are implemented by using showers of various kinds,
through the nature of the installation, the temperature of
the water and the strength of its pressure, or by using
different water baths, including the bathtub for the whole
body or for a part of the body, or in terms of water
temperature And the components of the water and the period
of use of the bathtub, and finally the water sessions can be
implemented through the use of water in the sports massage.
The health value of bathing is one of the means of restoring
recovery. The hot bath after training and matches, in which
the water temperature ranges between (30-35) degrees
Celsius, calms the central nervous system and reduces
excessive muscle tension and helps in the emergence of
recovery and wellness. According to the “Talishof” study,
the use of Hot and cold water alternately will have greater
effect.
The use of a medicinal herbal bath helps to get rid of fat
and excess sweat accumulated on the skin and works to calm
the nervous system by affecting the nerve endings. 10-15
minutes Either using hydromassage using a special bathtub
equipped with outlets for water or using a shower has a
double effect if the water temperature is taken into account
as well as the mechanical effect of water. The use of hot
showers reduces the excitation of nerves related to
sensation and movement and increases the intensity of
exchange processes Materials As for the warm shower, it has
a calming effect on the organic aspects and the nerve
endings. It may reduce the rate of their excitation, which
makes the athlete feel comfortable. As for the use of mixed
showers, it is done as follows:
One minute hot water at a temperature of (37-38) Celsius,
followed by (5-10) seconds, with cold water at a temperature
of (12-15) Celsius, and repeated for (7) minutes, as it is
an effective way to restore recovery.
The sauna is one of the effective means to speed up the
recovery process of recovery, especially in the stages in
which the athlete is subjected to training loads of high
intensity, as its use leads to positive changes in the
higher nervous centers and to biochemical changes within the
muscles and improves blood flow in the peripheral tissues
and great effectiveness in muscle relaxation and speed of
reactions for recovery recovery He put forth the products of
reactions and toxins with the abundant sweat during the
sauna, and that the optimum temperature inside the sauna in
general is (90) Celsius with a humidity ranging (5-15%),
while (Palevsky) identified in his research on the effect of
sauna baths on the speed of recovery of hospitalization at a
temperature ranging from (75-80) and humidity ratio (5-15%)
and got positive results, especially when using massage
after sauna.
recovery with massage:
Sports massage is one of the effective means to speed up
the recovery processes of the athlete from training
fatigue, raise his physical and sports sufficiency, get
rid of psychological tension and return the work of the
functional organs of the body to a normal state.
The efficiency of the performance of tired muscles and
under the influence of massage not only can be restored to
the initial level, but often exceeds it after (10-15)
minutes on the massage.
Massage is used in the sports field to achieve three
purposes:
- Accelerate the recovery processes of recovery after exercises that occur severe fatigue.
- Preparation for training or competition (warm-up) as it leads to an improvement in the level of physical and functional efficiency
- Treatment after injury by a physiotherapist.
Massage has a range of functional effects on the athlete’s body, including:
- Effect on the skin:
Massage has a mechanical effect on the skin, and its rapid
effect is limited to the widening of the capillaries,
which is accompanied by a personal feeling of warmth. Oily
skin and alerts the movement of fluids in it.
- Effects on the circulatory system:
Deep massage helps the venous blood returning to the
heart, thus reducing the blood pressure in front of the
arteries, and thus the blood can pass through the
capillaries quickly and in greater quantity and reach the
part under the pampering better.
- The effect on the absorption process:
Almost all of the absorption process takes place in the
small intestine, which is in constant motion, and as a
result of the massage process, an increase in the
glandular secretions of the alimentary canal, thus helping
to digest and increase metabolism, and the intermittent
external pressure of the massage on the abdomen pushes the
contents of the lymphatic vessels of the small intestine
forward, and this helps it to absorb juices alimentary;
- Muscle effect:
Voluntary muscles are one of the main goals of the massage
process. Functional experiences have proven that massage
increases the muscle’s ability to work and get rid of
fatigue faster, and it increases the amount of blood
reaching the muscle tissue, and this works to supply the
muscle with the energy sources necessary for work and
better disposal of products.
Massage can be a good alternative to exercise, as is the
case in cases of injury and until the muscle regains its
ability to work, as regular and correct massage can
maintain the size and strength of the muscle, albeit
relatively, and improve blood circulation to the affected
organ.
- Effect on the nervous system:
Massage has the ability to rejuvenate the vitality of the
nerves, spinal cord and nerve bodies, as is the case in
the treatment of inflammation of the nerves or the
surrounding areas.
Through massage, we can work to alert the sensory and
motor nerve endings to various parts of the body. This
alert may be transmitted to the brain through sensory
fibers and the spinal cord and back again to the part that
was sent from it by another group of nerve fibers, and
this is what we call the reflex, which has good results.
And good in cases of nervous stress.
- There are six main types of massage movements:
- Effleurage wiping massage
- Petrissage kneading massage
- Tepotenene foveal massage
- Friction massage
- Shaking
- Vibration Massage
- Sports massage in various sports specialties is divided into the following types:
Training massage:
It is the massage that the athlete undergoes during the
training season to help him prepare physically and
psychologically to reach the highest possible level of
sports, and it begins with the beginning of the athlete’s
seasonal training curriculum.
Preparatory massage for matches and competitions
(warm-up):
It is a massage that immediately precedes matches and
competitions, which is characterized by its short
duration, and one of its main objectives is to reduce the
psychological tension of the athlete.
Mid-match massage (during the break):
It is also called the intermediate massage and is used in
the types of sports that are interspersed with periods of
time such as football, basketball and volleyball, or
between the roles qualifying for the finals, as it is in
the arena and field games. It is evident in the athlete.
Massage after matches and tournaments:
This type of massage is used after matches and
competitions, especially with high voltage, as it helps in
speeding up the process of removing energy metabolism
waste in the muscles, shortening the recovery period and
returning to the normal state of the athlete.
recovery with oxygen inhalation:
The requirements for energy production during the
recovery period after exercise are less than during the
exercise period, but the oxygen consumption remains high
even after stopping performance for a certain period of
time, and this depends on the intensity and volume of
performance.
The reason for consuming a large amount of oxygen during
the recovery period is due to the investment of that
oxygen to restore the energy balance to what it was in
the body before exercise, build energy sources that ran
out, and get rid of the lactic acid formed as a result
of exercise.
The inhalation of oxygen plays an influential role
during high intensity training, which is related to the
large oxygen debt. It was found that inhaling oxygen at
a high rate during the effort helps reduce the number of
breathing times by (10-20%).
Inhalation of oxygen increases the partial pressure of
it in the arterial blood, which is beneficial for the
working muscles, but after inhalation is completed, the
arterial blood content returns to normal within a few
seconds. Therefore, inhaling oxygen before performance
begins does not have any positive effect on the level
and does not have an effective role in improving
metabolism. The antenna for energy, and if there is an
indication or evidence, it is very weak, but in the case
of using oxygen after completing the training, it may
have a psychological effect greater than the functional
effect.
The intensive implementation of exercises in sports
activity creates a state of inconsistency between the
demand for oxygen and its consumption, and then an
oxygen debt will occur, and this large debt for a long
time hinders the progress of the recovery process. Here,
the so-called oxygen therapy can benefit in this area,
which means the introduction of an additional dose of
oxygen to blood through inhalation and that this
inhalation after heavy loads such as marathon and
bicycle races for a distance of more than (100) km and
ice skating race for a distance of (30-35) km shows
positive effects during the rest period and when the
inhalation of oxygen for a sufficiently long time ranges
from (30-60) minutes.
Breathing oxygen before and after exercise has little or
no effect on performance while breathing in oxygen
during exercise improves the level of elongation.
The athlete’s achievement level may improve because of
his belief that the gas he inhales improves achievement,
so faith and belief in this seem to have a greater
effect than the effect of oxygen on the rise in the
level.
The inhalation of oxygen among the training influences
within the training unit and during the rest period in
sports competitions has a clear functional effect,
especially in the distinguished performance of the great
oxygen debt.
recovery with positive rest:
Interval rest periods are one of the basic and
important factors in achieving the goals of the
components of the training load. The time period for
this rest extends from a few seconds and minutes
between repetitions and groups within the training
unit to several hours, days and weeks between training
units and different training courses. The nature of
rest used in sports training may vary between Passive
rest, which means that the athlete does not perform
any physical activity or performance until the next
performance, and between positive rest, during which
the athlete performs different physical activities
with less intensity than the one used.
In this field, many studies have confirmed that the
use of positive rest leads to faster recovery than
negative rest. In the study of "Belcastro and
Bonenslr" it was proven to increase recovery (100%)
after minutes of performance and then increased to
(400%) after (20) minutes using Positive rest for a
group of joggers compared to another group. The
passive rest was used by sitting and lying next to the
track. This is also confirmed by the results of the
study of "Wilmore and Costill, 1988" to compare two
groups who performed physical training until fatigue,
as the first group ran lightly after the performance
and intensely (50-60). %) of the exerted effort, while
the second group took a negative rest, so the results
reached twice the speed of getting rid of lactic acid
in the first group, which did positive rest compared
to the second group.
The factors that increase the speed of getting rid of
lactic acid (which is one of the causes of muscle
fatigue) are by performing light exercises during the
recovery period and called them calming and recovery
exercises. It was found that the best intensity for
their performance is at a level (50-60%) of the
maximum oxygen consumption from (50-65%) This is
related to the level of the athlete's training status.
recovery with medicinal herbs:
The use of medicinal herbs to increase the adequacy
of physical performance is a very old matter, as
studies, historical research and antiquities that
were found indicate their widespread use by kings,
leaders, clergymen and armies in the ancient
Egyptian times (Pharaohs), Romans, Greeks,
Babylonians, Assyrians, Chinese, Indians and others
to increase strength, endurance and preservation On
the health and safety of the body.
It was mentioned that the King Nebuchadnezzar’s bath
in the palaces of Babylon used to mix its water with
basil oil, rose, mug and palm pollen, as these oils
help to relax muscles and get rid of toxins
accumulated in the pores of the skin and massage is
used in its oils to stimulate blood circulation to
push toxins inside the body to the kidneys and lungs
for disposal them and put them outside the body.
It is also noted at the present time that there is a
significant increase in scientific research for the
use of medicinal herbs in various fields, including
the athlete, and the abundance of their products in
the market for the purpose of encouraging their use
instead of medical drugs and prohibited stimulants,
which have many negative side effects on the health
and safety of the athlete and his ethical and
educational aspects.
Among the medicinal herbs used in this field, which
are characterized by their abundance in the local
markets, cheapness and ease of use are:
Jet:
The researcher "Frank Bauer", who is called (Abu
Al-Jet), confirmed that this plant works to activate
the secretions of the pituitary gland because it
contains enzymes that activate all activities of
digestion, absorption and metabolism in different
tissues, and it is rich in calcium and phosphorous,
in addition to its containing a large amount of
vitamin ( D and C) as well as eight enzymes that
stimulate general and digestive activity in
particular, and its uses are a kidney stimulant, an
appetite stimulant, a regulator of bowel movement
and regular emptying, and the treatment of joint and
back pain.
It also removes jet and toxins and their effects
from the body, neutralizes acids, and contains all
minerals and vitamins known to humans, so it is
called (the father of food) and helps treat anemia,
arthritis, muscle spasm, increases kidney and liver
activity, stimulates appetite, and general nutrient
and other benefits.
Dandelion
The dandelion plant is a good digester, as it helps
the liver to digest drinks and food and works to get
rid of waste and toxins, and as a treatment for
anemia, kidney and rheumatism.
"Jack Ritchson says that dandelion is rich in
organic sodium and vitamin A, and works to
revitalize and strengthen the body in general."
It was also mentioned that it helps digestion, a
general tonic, soothing to the mucous membranes, and
a gas repellent.
It was said that the reasons for its use to complain
of indigestion, liver, gall bladder and loss of
appetite.
- Burdock:
Burdock is the best cleanser for the body’s tissues
from toxins deposited in it, as well as a cleaner
for the digestive system and for many skin diseases.
It is used during health ailments (illness and pain)
and complaints about the digestive system and works
to cleanse the blood and rid the body of toxins
through sweating and urine.
- Ginseng:
Ginseng is used as a general tonic, increasing the
feeling of activity, removing lethargy and fatigue,
increasing work capacity and concentration, and
accelerating recovery (convalescence). It is one of
the herbs that improve the physical fitness of the
individual with bee pollen.
Bee pollen:
Nutritionists recommend eating bee pollen as the
most complete food on earth because it contains DNA
(R.N.A and D.N.A) and that it works to generate
energy, prolong life, prevent and treat allergies
and asthma.