Hello guys, today I want to talk about a very important topic for every sportif for every levels: the recovery
The recovery is the organism mean to restock is losses (oxygen,phosphocreatine,carbohydrates,…)
There are different actions which are set in the organism in and after the effort
1: oxygen deficit and debt
For this first article I want to tell you about the Oxygen
When you start your Jog you have different organism reaction: The destocking of organism carburant:
Local oxygen in myoglobine (hemoglobine)
Alactic anaérobie (Phosphocreatine stocks)
Lactic anaérobie
Those element are uses for the first seconds (until 1’30 minutes)
Then for a jog, Aerobie is used. Oxygen, carbohydrates, lipid and amino acid are the carburants of this mechanism.
This mechanism is long to start but when it is start it can be (theoretically) unlimited in time (Yes you can run for a loooooooong time)
When you start to jog, you can feel your lungs burn. This is caused by an oxygen deficit
The firsts minutes are defined by the getting start of this mecha and the organism request oxygen but in the same time he is not 100% ready to collect this.
It is the Deficit
After your jog, you have a similar sensation: you have a fast breath, noice and you can’t speak. That is the debt:
When your exercice is finished, the organism need a time to decrease his oxygen consumption
In fact after your deficit ending, your request oxygen is optimal and stable but when you stop to run, you haven’t need more of that oxygen quantities but the organism is not able to decrease suddenly the oxygen consumption.He has to decrease progressively the oxygen.
So you have a uncontrollable breath to get out the oxygen excess
This phenomenon is spell : EPOC (Excess Post Oxygen Consumption)
After a time your oxygen return to the normal state
I want to had that when you are trained, the Deficit and Dept make less time to reach the normal or request effect
You have already heard the term « cross training »: this is a training method which is constitute about one principal sport (frequently the running) and one or two others (biking or swimming).
The principle is to have a big training plan for the principal sport and after add one, two, three or more sport session of the others (mostly for recuperation, strenghtening,…)
However I will not take into consideration the muscular training cause it must be a part of the principal sport training plan
:For example, If I practice Running, I have one muscular training in gymnase center to reinforce my legs, my abs, my sheathing to improve my running position in training and competition
Now we will essentially talk about the two sports which are majoritarily practice in second hand with the running: Swimming and Biking.
With a simple web search, we can find a training plan for runners which is give by the following link :
This plan apply the method : 80% endurance / 20%fractionated. In this case three endurances runnings sessions can be replaced by a swimming or biking session.
This plan is inspired and created by a triathlete. Indeed those sports have a lot of advantages and generaly triathlete are good runners (such as Cassandre Beaugrand, Vincent Luis):
-Those sports are less traumatic than running (less grounds impacts)
-They allow to realize endurance session but also high intensity training (for example mountain riding with a bike or sprint in a swimming pool)
-Those sports use Aerobic metabolism system (this is the system which is used in long distance race)
-They give a muscular resistance very useful for runner (For this point Swim is very usefull and biking allow to restaure muscular leg imbalance)
I want to add in the argue that Cross training is A PERFECT alternative of Cardio/endurance/resistance WHEN YOU ARE INJURED (with a medical advice of course)
But now we will look at the angry part: why in some case the cross training can by bad for you :
In the first time, when you look at the training plan of Kenyan athlete, you NEVER see cross training and this is also the case for many other top athlet. They usualy don’t practic cross trainning. (except in rest period but it isn’t part of pure training)
-The cardio pulse in biking/swimming session is generaly less important that for a running session.If you work to improve your cardio pulse this is an important thing to take in consideration
-Replace every endurance running session by cross training can be too much. Indeed endurances sessions are mainly placed after an fractionated session to rest and to assimilate the way to run properly or the physical effort of your previous run. And if you do that assimilation with a bike you will not have the complete work
-Then you have to think about the tiredness that you will endure if you do a big cross training session (lactic acid accumulation, muscle cramps) especially if you are a novice
-Practice the cross training takes a lot of Time and generally if you want to be strong in a discipline (especialy if you don’t have a coach) you have to be focus on that.The other athlete, triathlete are part of a club and have a specific training plan to perform.That is not the case of the major part of simple athlete.
-To be good at run the secret is to run simply : « Just do it ! », more seriously in athletism the training is surely focus on the physical and muscular qualities, but also on the proprioception and the technicity of your mouvments. And that part is being improved by the running action.
To conclude, You can Ride a bike, Take your Swimsuit, be a triathlete ! But in terms of your objectives, your physical condition, your timetable you should add cross training session or not. Moreover don’t forget that every individu is different and copy a training plan without take in consideration the athlete life is a huge error.
It is always necessary to step back about that.On these beautiful words.I let you with my sources links and see you after a week
Hello,welcome to you.Do you do a good jog? For me this week was made up of biking and swimming, no jogging, no training, no running
Why ? Are you currently thinking and I answer you by saying so I am bleeding in my right leg: it’s a tibial periostitis (bone membrane inflammation).The dolor is very very horrible and I can’t run but I can ride a bike and go to the swimming pool (That it good for my future triathlon competition)
I am always with my massager roller ^^
But today the topic of my first article wich talk about Aromatherapy in order to cure my leg
In fact I knead my leg everyday with essentials oils.
My cousin is a pharmaceutical assistant specialized in aromatherapy and she talks to me about this science to improve the cure of my leg.I have decided to try this with also a classical medical consultation, kinesitherapy sessions and the wearing of orthopedic foot print
Today everybody know the aromatherapy and more and more people practice it in institute or in their house to cure their dolor, or boost their shape or have a better rest.In my case I had always thought before to start the cure some questions:
What is the effective degrees?
Can it answer every needs an athlete have?
Can it replace traditional medicine and pharmaceuticals?
To answer those, I have sacrificed myself to have a real point of view about the capacity of cure of this science
Before testing the different oils and look their effects, we will look the point of view of the science:
A SCIENCE
The aromatherapy has been practiced during milleniums in a way intuitively and experimental. Nowodays the practice is standardized and have became scientific.
Aromathérapy, as the majority of human science is connected with other sciences:
The botanical science is used to recognize what plant produce what effect,
The chemical science will study the molecule which is produce
The biology finally allow to understand what are the effects produce in the human organize
Moment study and personnalisation because each individu is different ans probably will not support every product and every dose
ADVANTAGES OF ESSENTIALS OILS
From their high concentration in molecules, essentials oils are very effectives to prevent wounds, contractures or to relieve dolors and inflammations
It penetrates fastly the epidermis before to be casted in blood circulation come towards the dolor in muscles, gristles,…
Very powerful, a few drops are enough with a simple oil dilution
Each oil has its speciality and his effect and they can be mixed
They can be used for muscular system but also in the nervous system, cardio, for the respiration,…
The use of oils is not prohibited in sport compétition and championship
And finally, contrary to traditional pharmaceutical anti inflammatory, the use of oils don’t give negative effect.
INCONVENIENTS OF ESSENTIALS OILS
Each people will not be able to accept every products
The self-medication has a big cost (25 euros the flask)
It is very important to have a minimal knowledges in what produce we put in our skin cause although mixed are virtuous but it is not recommended to empty your first aid kit!
Finally this practice is to ban in case of proximity with children, pregnant woman, epileptic people
THE DOSES
2,5 % FOR THE MASSAGES 4 % FOR THE LOCAL MASSAGES (MUSCULAR DOLORS) 5 % FOR THE BATH A FEW DROPS FOR THE DIFFUSION
Dilution
Base10ml
Base20ml
Base30ml
Base40ml
Base50ml
2,5 %
5drops
10drops
15drops
25drops
50drops
4 %
8drops
16drops
24drops
40drops
80drops
5 %
10drops
20drops
30drops
50drops
100drops
Help for dosing: 20 drops of Oil = 1 ml 1 tablespoon = 15 ml 1 teaspoon= 5 ml
Essentials oils had to be diluted in traditional oil (olive,…).Watch to not put too much oil cause you will have problems after to spread the produce in your body
THE OILS THAT I USE
GAULTHERY: It is a dry good anti inflmmatory produce, and an anti dolor.It is use generally for muscular problems and grisps problems
ITALIAN HELICHRYSIS: Traumatisme prevention, reduce micro-muscle tear .It is very useful for sportsman cause it is a good accompagnement in order to reduce inflammation, trauma very fastly.
THE CAMPHRE ROMARIN: It is used in muscle relaxation and to reduce cramps.It is also a good muscle effort preparation and recuperation
THE PEPPERMINT: It is a good stimulating in order to fight against tiredness.It is also a good analgesic against trauma.At last it allows to give a cold sensation in the skin
Here this article is finish.In my case I am trying to knead my leg everyday during 7 days with thats oils .I will write another article next week to put my verdict to this science to give my opinion
Waiting that , I will let you with my informations sources if you want to learn about the other different oil and I will say you see you soon
Runnin'science 