Methods to Recover from Exercise (AQA GCSE Physical Education (PE))

The Recovery Process from Vigorous Exercise

• After vigorous exercise the participant needs to recover, this helps to avoid excessive fatigue, potential nausea, muscle soreness and cramps

• The following methods can be used as part of the recovery process:

Cool down

• Five to ten minutes of walking or jogging whilst maintaining an elevated breathing rate can be an effective cool down, followed by another five to ten minutes of stretching

• The benefits of a cool down include:

  • decrease in body temperature

  • removal of lactic acid

  • reduction in DOMS (delayed onset muscle soreness)

  • decrease in dizziness or nausea

  • returning heart rate and breathing rate to resting by maintaining blood flow

Cool down diagram

Stretching is an important part of cooling down after exercise

Diet

• Rehydration is the replacement of fluids and minerals lost from sweating during exercise

  • It is not just the replacement of water that is required, minerals also need to be replaced as these are lost as part of sweat evaporating from the surface of the skin

  • Recovery drinks can be consumed which contain the minerals necessary, plus water, for good recovery

• Glucose must also be replaced as this is broken down to release energy for muscles during aerobic and anaerobic exercise

  • Glucose is a carbohydrate, so to aid recovery a participant should consume carbohydrates following strenuous exercise, this could be added to fluids or consumed as part of a meal or snack

Ice bath

• An ice bath can be used to aid recovery

• Intense exercise can cause muscle tissue to tear which can contribute to and cause DOMS

• Research suggests that ice baths aid recovery by:

  • Causing blood vessels to constrict and push out waste products such as lactic acid

  • Reducing swelling

  • Promoting increased blood flow to muscles after the ice bath has finished

Massage

• During massage, muscles and joints are rubbed and kneaded by the hands (usually of a sports massage therapist or physiotherapist), or by dedicated equipment such as an electric handheld massager

• This can help reduce pain and swelling and reduce DOMS as it stimulates blood flow and prevents muscle fatigue and stiffness