Recovery Key Points

Why Recovery After Exercise Is Important
- Most important after high intensity weight training
- Takes 24-48 hours to repair muscles
- Never work out the same muscle group two days in a row
Cool down and active recovery
- Not a complete stop, but continuing at a lower intensity for 5-10 mins, removing lactic acid and stiffness
- Warm ups and cool downs work best in cool climates or multiple workouts/events on the same day
- By continuing to make gentle easy motions, the blood flows better, and helping nutrients and waste to be ferried around the blood stream, speeding repair and refueling
Replace Fluids
- Post training/match fluids are an easy way to assist recovery
- Water is the base all fluid replacements must be built on, as water is integral to all bodily functions
- other components should include salts (potassium and sodium, as well as magnesium, hydrogen phosphate, chloride, calcium) in the form electrolytes, sugar, carbohydrates and protein
Eat Properly
- Eating well is very important to repair damaged tissue, especially for high repetition, log distance training
- Eat within 60 mins after the end of training/match, ensuring top grade protein and complex carbo's are consumed
Stretch
- Stretches muscles out to the length they were pre-workout, thus keeping them in prime condition for exercise. Longer mucles mean more power
Rest
- Time is one of the best ways to heal injuries
- Sleep is crucial to good recovery, the more sleep the better
- During sleep, Human growth hormone (HGH) is produced, to carry out repairs and growth
Massage
- Improves circulation while relaxed completely
Ice Bath
- Said to restrain muscle soreness, speed recovery and lower the risk of injury, but is not fully proven, however research suggests it reduces Delayed Onset Muscle Soreness (DOMS)
- Works by repeatedly constricting and dilating the blood vessels to flush out wast products from the muscles.

http://www.rice.edu/~jenky/sports/salt.html