"...active recovery at a lower intensity can all contribute to more sustainable and less painful short– and long-term results."
by Randy Shoemaker and Sarita Shoemaker
Injuries are not fun for you or me (your Program Director).
My job is to pay attention to the research and development in the world of fitness, with a bit of an emphasis on high-impact activities.
I create the programs every day considering each of you. How strong you are and how much your endurance levels can endure.
There are so many professionals out in the world with the same goal: make people faster and stronger while eliminating injuries. My direction may not be the “latest trend” but when I dig deeper into the theories and practices of a concept I feel confident you will benefit.
When 805 Boot Camp began we did static stretching. Most of you might relate to this - it’s the common “fall back” most adults go to when embarking on ANY sort of exercise.
Then, in 2006 I began educating myself in “dynamic warm up”. We began this sort of start and I’m very happy with the outcome. It makes perfect sense and I’ve seen the theories represented WORK. Not only for you campers but for myself and Sarita too. We began dynamic workout in 2007.
Yoga is another element of our program for good reason. Plenty of research in this area (and actual experience) points to the value of what yoga give. Elongating, controlling movements, slowly growing and stretching with a professional guiding (Mina Izad) WILL make you a better and stronger athlete.
Today, 2015, we are adding Active Recovery to our arsenal of healthy routines to get you and keep you moving with little or fewer and maybe even zero injuries.
What is Active Recovery? It’s simply LOW-intensity activity following a workout. Taking a 5 minute WALK while moving your limbs in motions to relax (like swaying your elbows, tilting your ribs in and out or lifting your knees) keeps the blood flowing but not in an intense way.
Your breathing will be easier (you can carry on a conversation) which gives your heart and lungs a better cool down.
The opposite of this would be an intense workout (like a full camp hour or running a race) then completely halting your movement to stretch a limb.
Research (and experience) is exposing Active Recovery is actually helping athletes wind down with less pain and DOMS (Delayed Onset Muscle Soreness).
After I (Randy) ran my 100 Mile Race I SHOULD have engaged Active Recovery, or began it a mile or two from the finish. After crossing the finish line (31 hours of running in the mountains) I made the big mistake of sitting down too quickly. I wasn’t injured and crossed in excellent condition. Within 45 minutes of just sitting around my calf muscles began to seize. We had to wait hours for all of the remaining runners to finish and then wait for the Awards Ceremony. Lesson learned for me.
The first time I (Sarita) ran the Disney Half Marathon we had a day at the park planned right after. I put on my crocs and we walked the entire park until 11pm. We hit the hay and I woke up perfectly fine - no aches or pains (other than a small hot spot blister forming on a toe). The second time I ran the Disney Half I went back to the hotel room two blocks from the Finish Line and took a hot bath then made the HUGE mistake of laying down on the bed “for a quick nap”. Leg pain and cramps within 30 minutes! I had to forgo the plan to enjoy Disneyland and stayed in the hotel room until we went home the next day. I was limping and complaining of calf and hip flexor pain for a few days after.
Your efforts at camp will (hopefully) result in DOMS. That does mean you are breaking down and building up muscle. The lactic acid needs to flush through and out. Staying active with a lower intensity winding down following camp is intended to help you push HARDER during the 55 minutes prior!
A fantastic quote to pass along from the Mayo Clinic 12 Habits For Highly Healthy People “…recovery is also a vital component of strength and flexibility. Rest time between sets of resistance training, rest days between strength training workouts, and active recovery at a lower intensity can all contribute to more sustainable and less painful short– and long-term results.”
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