Danny O’Dell’s

Explosivelyfit Training News

Strength and power knowledge

01-October-06

ISSN: 1550-2643: Library Of Congress, Washington D.C.,

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Topic discussed:

01106 Recovery methods part eight

In the previous issue of the training news we were discussing the many factors that affect athletic recovery and performance. This next section continues on in this vein but since several of the following deserved more detail then one newsletter could devote to them I decided to split it up again. It would appear the art of recovery has taken on a life of its own.

I have had several friends tell me in the past that the information presented in these articles is too in depth and that a lot of people may not be interested in reading this much about a subject. I suppose that may be true if a person is just used to reading brief entertaining and non substantial articles in the newspapers or the muscle mags. But my goal is to provide pabulum for the mind that is useful in a training situation. If you have counter thoughts on this issue then let me know or as the marriage ceremony goes ‘then forever hold your piece’.

In any case, onto more of Dr. Tutor Bompa’s theory of recovery.

• Psychological factors enter the recovery equation and influence the recuperation time for each athlete. Triggering the release of cortisol and other related stress hormones is as easy as expressing negative feelings such as fear or indecisiveness. Communicating to the athlete they are displaying a lack of determination likewise elicits these same responses. These psychological drains inhibit the growth of the muscle tissue and its repair after an exercise session has been completed. This complicated interaction between the mind and the body continues with an increase in the muscle tonus, a depression of the inflammatory response and the immune system plus it adversely affects the timing and coordination of the neuromuscular system. These problems and the associated results may be modified by proper training in the use of relaxation techniques.

• Injury and over training will set the athlete back. These compounding traumas to the body affect not only the local site but the entire rest of the organism as well. This is due to the larger than normal release of catabolic hormones such as cortisol and ammonia into the body. Smelling ammonia capsules before a big lift is not recommended.

• Nutrients along the lines of adequate vitamins and minerals must be available at the cellular level at the times they are needed in order to be of benefit. The formation of ATP-CP and muscle repair requires that protein, carbohydrate and fat be in ample and ready supply when the cells need the fuel. If not recovery is delayed.

• The removal of waste products that begin to accumulate during and after exercise must be rapid and efficient. The better the athlete is conditioned, the faster this process occurs. Both depend on the circulatory system to provide service to each cell involved in the activity. The first instance is with the exchange of the respiratory gasses and the second with the nutrient distribution from the digestive system.

• Time zone changes of 3-10 hours or more discordantly affect the circadian rhythms of the body. According to the literature these affects include malaise, loss of appetite, being tired during the daylight hours.

• Desynchronization of the renal function. This causes an excess of potassium and sodium to be excreted from the body. This in turn leads to muscle cramps, exhaustion and headaches. All of which diminish the potential athletic output.

• Digestive disorders occur due to the disturbance in the cycles of amino acids circulating in the blood stream, elimination of waste is upset, and other activities of the visceral system are adversely affected.

• Human growth hormone (HGH) levels are decreased during the adjustment period to the new time zone. HGH regulation and availability in the body is necessary for a variety of reasons. This hormone has a role in elevating the metabolism, increasing the desire to eat (sometimes suppressed during the travel), and maintaining the function and protection of the immune system. Maybe most importantly of all HGH has a big role in integrating many other hormones that help regulate the uptake and utilization of proteins, carbohydrates, lipids, nucleic acid, water and electrolytes. If that weren’t enough HGH also helps us sleep well at night.

How severe these symptoms will affect the athlete depends on the ability to control the body rhythms before the traveling even takes place. Additional things to consider when crossing time zones are the number of time zone changes, the travel direction, i.e. east to west or west to east, and the individuals make up, whether they are an introvert or an extrovert. The age and social interaction attributes plus the diet and activity and use of ‘chronobiotic pharmaceuticals’ (Loat and Rhodes 1989; O’Connor and Morgan 1990) all contribute to keeping the athlete on top of their game.

Time zone shift pre adjustment recommendations for small changes

These are time honored and have proven effective in reducing the affects travel on an athletes performance. There is no reason to believe they would not be equally effective for the business traveler as well.

• Set your sleep and waking up cycles to match the time zone
• Train or compete in the morning upon arrival when traveling west and if going east then train or compete in the evening hours.
• If competing in different venues then continue in the same direction.
• After arriving at the site eat your meals at the same time as the locals.
• Eat a high protein breakfast and a low protein, high carbohydrate supper if you travel in an advanced time zone compared to your own, i.e. west to east.
• Don’t drink alcohol before, during or after the flight.
• If possible take part in a light social and physical activity about two hours after the flight takes place.
• Since internal gasses expand at altitude avoid any food or drink that produces gasses.
• Take your vitamins, especially the B complex along with a C and an E.

Time zone shifts continues next edition

That’s all for this time. I hope your training is going well and wish you happiness in your life.

Stay strong, and remain passionately committed to your hearts chosen path.

By Danny M. O’Dell, MA. CSCS*D

I hope you have enjoyed this issue of the Explosivelyfit Training News. If you have any comments or suggestions regarding these articles, or any other aspect of the web site, please feel free to contact me at Danny@explosivelyfit.com

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