recovery

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Immune System and Exercise: Recovery and Diet Really Are Important

The immune system plays an interesting role in exercise, recovery, and adaptations from exercise. In an article I read years ago I had read that delayed onset muscle soreness (that soreness we get 24-48 hours post-exercise) tracks well with the timeline for the immune system response to that exercise session. In other words, we might become sore from exercise due to the fact that the immune system is attacking/repairing the damage that we did.   Peake et al had an...

Foam Rolling: Still No Smoking Gun

Foam rolling has been around for a number of years now. It’s credited with getting rid of training-related adhesions in the muscles, increasing blood flow, and improving both recovery and performance. It’s unclear if foam rolling has this type of impact, however.   Behara and Jacobon, in a 2017 article in the Journal of Strength and Conditioning Research, had a study that compared the effects of deep tissue foam rolling, dynamic stretching, and no intervention on measures of lower body...

Vacation: Not Just A Time To Get Fat

Vacation is a great time to get away, get some rest and relaxation, and get your mind right. It’s also a great time for an athlete to give their joints and muscles a chance to recover, to eat too much, drink too much, and make some other poor lifestyle choices that we would not ordinarily make.   People engaged in serious training should take the opportunity to get away from the weights while on vacation. This is a great time...

Rest And Recovery In The Training Of Athletes

Rest and recovery are important matters for an athlete.  This is an area that it is easy to make mistakes on for a number of reasons.  First, athletes are motivated to push themselves.  By this I mean that some of them want to improve, want to train hard, and are going to view time off as a negative – after all, if you aren’t training then you aren’t getting better!  Second, athletes do more than train in a strength and...

Are Foam Rollers Hype?

  Foam rollers have been pushed as a recovery tool for a number of years.  However, despite the claims and the marketing there has been little research to support or refute the perceived benefits.  There are several articles out this month, between Medicine and Science in Exercise and Sports and the Journal of Strength and Conditioning Research which examine the effectiveness of foam rollers.   In the January issue of MSSE, Macdonald et al (2014) had subjects perform 10×10 back...