subject: 3 Reasons Why Recovery is Required [print this page] The recovery time following a fitness routine or practice session is just as important as the warm up in terms of health and fitness. While the warm up is the trigger to let the body know it is time for exercise the cool down deactivates the heart on its journey back to its normal rhythm. Netball is a demanding sport and places great demands on our bodies. Recovery is necessary:
For muscle recovery
Cooling down at the end of a fitness work out or practice will give muscles the appropriate time and opportunity to recover. Contracting muscles assist the blood as it returns to the heart so staying gently active during the recovery phase will prevent dizziness and fainting.
To ensure there are no ill-effects
The recovery phase prepares players for the next training session with no ill effects from the previous training. Reduce post exercise discomfort simply by going from a run to a walk followed by cooling down stretches.
For nil Injury
Ensure future sessions are about further development with no injury in order to get the best out of your players by paying attention to recovery time. Remember that preparation for the court begins in the training session.
Cooling down the core body temperature raised from a work out will prevent soreness in the muscles by removing waste products so be sure too incorporate a recovery regime as part of your netball training program. The beginning of the recovery phase can be a continuation of the practice but at a slower pace so the heart gradually returns to its normal beat.
Quick Recovery Tips
Stretchin
Ice Baths
Massage
Wayne Rodgers, Physiotherapist for the Australian Netball Team advises, "The muscles that were most heavily used should be target for stretching. Postural muscles, including trunk muscles should also be stretched at this time." He says inactivity while the heart is still elevated following a workout can lead to blood pooling while muscle contraction assists the return of blood.
After the initial recovery or cooling down phase, some players find it helpful to take a slower paced walk or swim. Ice baths and massage are beneficial for muscles and general well being. Ice baths are thought to reduce swelling and constrict blood vessels, while massage speeds muscle recovery.
It is important to be aware of the signs of poor recovery which include fatigue, prolonged muscle soreness and lack of increased strength. Post exercise nutrition in the form of a carbohydrate and protein drink can assist the rate and quality of recovery.
Warming up and cooling down should be included in any fitness routine not only for the netball training session and game. Recovery is vital for muscle recovery and to ensure there are no ill-effects from the previous training session. Make sure players know the importance and encourage them to walk, swim and cool down after every strenuous workout.
