Danny O’Dell’s

Explosivelyfit Training News

Strength and power knowledge

01-July-06

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

Welcome to this edition, I hope you enjoy the contents.

If you are an athlete and interested in keeping yourself strong perhaps your friends would like to read these as well if so refer them here so they can sign up too.

Topic discussed:

Recovery Methods

Application of Recovery Methods part two

Sleep is number one on the list of natural recovery methods. A lack of adequate sleep causes irritability and a general increase in the perception, or feeling of fatigue. Numerous studies have shown that sleep deficits cause memory deterioration, slower learning of sports skills, greater reaction times, lower attention spans, decreased creative thinking ability and reduced adeptness in dealing with situations that are unfamiliar to the individual.

Continued sleep deprivation will cause diminished physical work efficiency in the gym. The recommended minimum each night is seven to eight hours of uninterrupted sleep. This has to be quality rapid eye movement (REM) sleep to be effective.

If the REM patterns are disturbed for any length of time the body rebels by becoming apathetic, and a sense of uneasiness develops along with anxiety and in some cases panic. Even the immune system becomes weakened with a lack of sleep.

A connection may be established between overtraining, elevated levels of cortisol, the mental symptoms of overtraining and a lack of REM sleep. Sleep deprivation induces suppression of the nightly release of growth hormone (GH), which minimizes or stops the stimulation of rebuilding tissue. This lack of REM sleep interferes with the rebuilding of the organism and in turn leads to an eventual breakdown of the bones, joint cartilage and muscles. Both day and night time sleep encourages growth hormone releases but only night time sleep simultaneously inhibits the release of cortisol while releasing GH.

Getting a good nights sleep

• Don’t eat in the last few hours before going to bed.
• Just before going to bed drink a small glass of warm water.
• Leave the coffee and tea until the next day as they are both stimulants.
• Tea may not prevent sleep from occurring but the reaction to tea peaks at a later time which coincides with and interferes with the first hour of deep sleep (recovery phase) by rendering it ineffective and superficial.
• Fast acting carbohydrates induce sleep but increase REM and decrease the essential stage four deep sleep.
• Taking a hot bath before going to bed helps to go to sleep faster, increases the deep stage four sleep and decreases the REM.
• Exercise that raises the core temperature will also produce an increase in deep sleep and lowered REM.
• The sleeping area should have fresh air, be darkened and silent with temperature readings between 63 and 66 degrees.
• Keep the head cool and the feet warm.
• The mattress should be even and hard enough to keep the natural curve of the spine intact throughout the night.

The bottom line here is that rest is important to growth. I know some of you are not getting as much sleep as you need because of your job – LCPL James F. I am talking to you and the rest of your Marine partners who are defending our Great Nations freedom. Grab cat naps, rest when it is safe to do so, eat healthy and continue to stay active.

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 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