Exercise and Strength & Conditioning applications aim to trigger responses and improvements to certain physiological levels using different pathways played by the rules, the genetic code. Therefore it seems an acceptable strategy that Exercise and Strength & Conditioning sets its targets on the very fundamentals of exercise physiology. In consequence no matter what orientation, any exercise application per equal is based on the fundamentals of its true functional existence. Different orientations will lead to certain outcomes, driven by the ATHL S-Core fitness spectrum based on: BALANCE, STRENGTH, METABOLISM, ENDURANCE and RECOVERY.

 

Why recovery is noteworthy?

The significance of recovery process are worth to pay attention, they allow to restore biological function including bringing systems to their regular balance, repair inflicted damage or harmful alterations and maintain functional biological outcomes at its optimal levels. That is one of the roles of metabolism processes. Recovery is one of the 5 SC attributes that gets fed by the 4 others (Balance, Strength, Metabolism and Endurance) and in return benefits or restricts the overall performance.
It is important to understand that, in biology and exercise physiology, the factor of time play a management role and defines time cycles and behaviours. Every physical exercise will induce stimuli, adaptation wise tissue gets the signal which then is processed and the span between stimulus and tissue final response takes time. Mechanotransduction signalling, the transformation of the movement or mechanical stimulus to the effective biological process have a large variety of response time, from milliseconds to hours or even days, until the process is completed. Every single tissue and system has their own biological processes, each one runs their own “software program” and this applies indistinctly to every single one of the 12 human body systems conformed to skeletal, muscular, nervous, endocrine, cardiovascular, lymphatic, respiratory, digestive, urinary, and reproductive. In the end, the whole recovery component  it is like a scale, how much stimuli undermines function vs capacity and efficiency to restore.

As previously detailed in the “One of 5’s series blog” the impact of exercise and physical activity has great potential benefits, developing adaptations, enhancing efficiency, increases functional tolerance in all systems due to structural, tissue and hormonal regulations. Exercise has positive impacts for health to high performance. If exercise has such great potential, self-restore metabolism and additional methodologies to trigger general or specific recovery processes have extreme value for well being, success and attain results. The beauty of recovery within a SC, is the network connection yet inter-dependant capacity, of the 5 fitness attributes allowing to aim from simple to complex systems of different physiological mechanisms through physical exercise. Defining the dose for what, where and how to properly time the when to optimize the results.

Invisible training

It is know that what we see might not be the whole picture, an idea well represented in the iceberg theory. To improve and optimize performance and functional capacity, recovery plays an important influence. This includes not only all methodologies, exercise, tasks or activities that will help recovery, also all contributing factors. Sometimes those factors might be underestimate or not attributed to performance and health, that  is why are referred as invisible training, some of them are:

+ Rest: Resting periods are necessary. More exercise does not implicitly mean better.
+ Sleep: Optimal sleep helps to restore body functions and tissue.
+ Nutrition: Adequate nutrition in relation to individual energy balance is a fundamental factor.
+ Cognitive habits: Other activities that might diverge focus of attention to other goals.
+ Healthy habits: Other activities or behaviours that contribute to a healthy environment.

Enhancing recovery processes

Tissue optimization or recovery processes go deep into human physiology, exercises or voluntary activities. Recovery can precisely target the goal to speed up or increase the readiness of a tissue or system within is biological adaptation. Restore and maintain readiness is a complex algorithm of network relations. Recovery methodologies and processes might biologically target: Musculoskeletal tissue, Central Nervous System (CNS), Metabolism and overall body function stress.

Musculoskeletal tissue

We are talking about the structure which includes bones, muscles, ligaments, tendons, joint complexes, fascias. This tissue biologically respond to mechanical stimuli or stress using large variety of physiological process and pathways to up/down regulate its function. This approach can include passive stretching, foam rolling and active recovery among others.

Central Nervous System (CNS)

Movement is controlled by neurological functions which will help define balance, strength and endurance components. One aspect of CNS recovery can target musculoskeletal system and the sensory mechanisms that regulates its optimal functions. These are different physiological pathways, although they coordinate for optimal function, involving the internal muscle skeletal tissue physiological behaviours and pathways referred on the point above.
Another aspect, with extensive complexity is the regulation of CNS mechanisms, neurological axis and autonomic system. These biological structures modulate whole body system activity and are susceptible to stress and alterations leading to a cascade of dysfunctions. These connections are also known as biofeedback.
This approach can include muscle activation, active stretching, mobility, foam rolling, breathing techniques and active recovery.

Metabolism and overall body function stress

Recovery processes have their own time frames. Rest is a fundamental part allowing  tissue to finish the process of the stimuli or exercise provided. Know when to exercise and when to rest is key.
Circulatory system provides a paradox of strength/weakness because the whole system among other functions is the main distributor and supplier. Enhanced blood flow increase the interchange of compounds meanwhile simultaneously can activate certain metabolic pathways in order to refine its function when need it. This approach can include include resting periods and active recovery.

Recovery is training

Strength & Conditioning provides a detailed approach to improve fitness levels.  SC applications aim to trigger responses and improvements to certain physiological levels using different pathways played by the rules, the genetic code. ATHL S-Core framework simplifies the complexity in 5 goals backed up with exercise science physiology fundamentals. Recovery is an influential and significant component for fitness. These low intensity, low activity profile tasks are able to trigger relevant processes to regulate and optimize function. Fitness components coordination offer a remarkable platform for exercise prescription and training in health and athletics. Its beyond the scope of these article series but exercise has a powerful effect on psychology. Recovery sessions despite actually trigger and improve tissue and system functions are a useful tool to regulate monotony and stress towards wellness.

Insights

Recovery is one of the 5 Strength & Conditioning attributes that gets fed by the 4 others (Balance, Strength, Metabolism and Endurance) and in return benefits or restricts the overall performance. The factor of time play a management role and defines time cycles and behaviours. Transformation of the movement or mechanical stimulus to the effective biological process have a large variety of response time until the process is completed.

Recovery includes factors that might be underestimate or not attributed to performance and health but the are contributing factors. Those are part of the “invisible training”.

Recovery methodologies and processes might biologically target: Musculoskeletal tissue, Central Nervous System (CNS), Metabolism and overall body function stress. Fitness components coordination offer a remarkable platform for exercise prescription and training in health and athletics. Low intensity, low activity profile tasks are able to trigger relevant processes to regulate and optimize function.

Find why an Exercise and Strength & Conditioning program will contribute to improve and optimize performance and functional capacity for health and athletics through the #Exercisepotential. Learn more here:

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