Strength & Conditioning (SC) provides a detailed approach to improve fitness levels. From a biologic perspective, nature did an outstanding design bringing us to life. Among all that nature surprising beauty, the secrets beneath stunning life seem to have been precisely ordered for a purpose. SC 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 SC sets its targets on the very fundamentals of exercise physiology. In consequence no matter what orientation of the goal/s or the need/s have to be targeted, any exercise application per equal is based on the fundamentals of its true functional existence.
Despite field complexity, science success decoding how it works played a crucial role on understanding a large number of exercise physiology pathways and adaptations. To summarize physiological pathways and outcomes into the SC fitness spectrum, ATHL.Core framework is based in 5 main fitness attributes. Those 5 are:
BALANCE | STRENGTH | METABOLISM | ENDURANCE | RECOVERY
WHY RECOVERY IS NOTEWORTHY?
The significance of recovery process are worth to pay attention, they allow to restore biological function incluidng 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 restrics 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 behaviors. Every physical exercise will induce stimuly, adaptation wise tissue gets the signal which then is processed and the span between stimulous and tissue final response takes time. Mechanotransduction signaling, the transformation of the movement or mechanical stimulus to the efective biological process have a large variety of response time, from miliseconds 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 indisticnly to every single one of the 12 human body systems conformed to skeletal, muscular, nervous, endocrine, cardiovascular, lymphatic, respiratory, digestive, urinary, and reproductive. In th end, the whole recovery component it is like a scale, how much stimuly undermines function vs capacity and effiecency to restore.
As previously detailed in the “One of 5’s series blog” the impact of exercise and physical activity has great potential benefits, devieloping adaptations, enhancing effiency, 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-resotre metabolism and addtional methodologies to trigger general or specific recovery processes have extreme value for wellbeing, success and attain results. The beauty of recovery within a SC, is the network connection yet interdependant capacity, of the 5 fitness attributes allowing to aim from simple to complex systems of different physiological mechanisms throguh physical exercise. Defining the dose for what, where and how to properly time the when to optimize the results.
It is know that what we see might not be the whole picture, an idea well represented in the iceberg theory. To imporve 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 refered as invisible training, some of them are:
+ Rest: Resting periods are necessary. More exercsie 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 behaviors that contribute to a healthy enviornment.
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 readyness 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.
We are talking about the structure which includes bones, muscles, ligments, tendonds, joint complexes, fascias. This tissue biologically respond to mechanical stimuly or stress using large variety of physiological process and patwhays to up/down regulate its function. This approach can include passive streching, 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 muscleskeletal system and the sensory mechanisms that regulates its optimal functions. These are different physiological pathways, althoguh they coordinate for optimal function, involving the internal muscle skeletal tissue physiological behaviors and pathways refered on the point above.
Another aspect, with extensive complexity is the regulation of CNS mechanisms, neurological axies and autonomical system. These biological structures modulate whole body system activity and are susceptible to stress and alterations leading to a cascade of disfunctions. These connections are also known as biofeedback.
This appraoch can include muscle activation, active streching, movility, foam rolling, breathing techniques and active recovery.
Metabolism and overall body function stress
Recovery processes have their own timeframes. Rest is a fundamentlal part allowing tissue to finish the process of the stimuly or exercise provided. Know when to exercise and when to rest is key.
Circulatory system provides a paradox of strength/weakenss because the whole system among other functions is the main distributor and supplier. Enhanced blood flow increase the interchange of compounds meanwhile simultaniously 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.Core framework simplfies 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 releveant processes to regulate and optimze 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.
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 restrics the overall performance. The factor of time play a management role and defines time cycles and behaviors. Transformation of the movement or mechanical stimulus to the efective 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 releveant processes to regulate and optimze function.
Do you wanna learn more about Strength & Conditioning in different applications and how a program might fit your needs? Find our more about ATHL.Exercise and ATHL.Core framework goals in our blog, here:
All you need to know about fitness
Health-fitness and the 7 outcomes to look for
Strength & Conditioning for athletic development
Why balance is critical?
Why strength is essential?
Why metabolism is vital?
Why endurance is important?
Why recovery is noteworthy?
About the author:
Albert Piñol – Master of Physical Activity and Sports Science, MSc in Exercise Physiology, DHE Snowboard trainer, DH Mountain guide & Mountainbike and MAT certified. Snowboarder, exercise science and adventure sports enthusiast. IG: @albert_pinol