1 00:00:00,000 --> 00:00:06,320 Now, the program to help you and your family get fit and stay fit with a biblical foundation 2 00:00:06,320 --> 00:00:08,880 without a one size fits all plan. 3 00:00:08,880 --> 00:00:14,120 It's Faith Family Fitness with your host, full armor sports and national champion coach, 4 00:00:14,120 --> 00:00:16,120 Jason Lupo. 5 00:00:16,120 --> 00:00:23,880 All right, welcome back to Faith Family Fitness on 100.7 The Word. 6 00:00:23,880 --> 00:00:25,880 Today's topic is going to be recovery. 7 00:00:25,880 --> 00:00:32,840 We're going to talk about recovering after fitness and keeping a healthy lifestyle that 8 00:00:32,840 --> 00:00:38,200 allows us to continue to train, to continue to compete, to make sure that we're able to 9 00:00:38,200 --> 00:00:41,240 reach our peak performance. 10 00:00:41,240 --> 00:00:47,880 And recovery is a critical aspect of performance and it's a critical aspect of our everyday 11 00:00:47,880 --> 00:00:48,880 lives. 12 00:00:48,880 --> 00:00:54,080 We need to make sure that we are recovered enough to hit it again tomorrow to be able 13 00:00:54,080 --> 00:01:05,360 to compete or train tomorrow or even to continue to work at an extraordinary focus and effort. 14 00:01:05,360 --> 00:01:11,600 If we're not recovered, we're going to struggle the next day and the following day. 15 00:01:11,600 --> 00:01:16,280 And so recovery is a hot topic in sport. 16 00:01:16,280 --> 00:01:23,600 It's a critical focus more so than it's ever been is how do we improve recovery techniques? 17 00:01:23,600 --> 00:01:29,280 How do we make sure that we're recovered enough to continue to perform at a peak level? 18 00:01:29,280 --> 00:01:31,720 So that's the topic on today's show. 19 00:01:31,720 --> 00:01:32,720 Hang with us. 20 00:01:32,720 --> 00:01:40,680 We're going to take a brief time out and then we will come back and discuss everything recovery. 21 00:01:40,680 --> 00:01:46,360 Thanks for listening to Faith Family Fitness, a presentation of full armor sports teams. 22 00:01:46,360 --> 00:01:49,540 Teamwork is at the core of any successful organization. 23 00:01:49,540 --> 00:01:55,320 Full armor sports led by national champion coach Jason Lupo is now registering for school 24 00:01:55,320 --> 00:01:57,360 year sports programs. 25 00:01:57,360 --> 00:02:02,520 Full armor is a multi-sport teaching and training organization with home school options 26 00:02:02,520 --> 00:02:03,520 available. 27 00:02:03,520 --> 00:02:08,280 All of full armor sports coaches are certified and experts in their field. 28 00:02:08,280 --> 00:02:13,400 Full armor's coaches combine for over 500 years of coaching experience. 29 00:02:13,400 --> 00:02:16,520 They will help your kids gain fundamental skills. 30 00:02:16,520 --> 00:02:21,840 The concepts of teamwork is essential to being successful throughout their lives. 31 00:02:21,840 --> 00:02:27,840 Multiple sports options are available now from swimming, softball and volleyball to 32 00:02:27,840 --> 00:02:30,880 powerlifting and youth MMA. 33 00:02:30,880 --> 00:02:35,240 The faith-based approach to making sports fun and productive are a great choice for 34 00:02:35,240 --> 00:02:38,120 your kids at full armor sports teams. 35 00:02:38,120 --> 00:02:41,920 Learn more at fullarmorsportsteams.com. 36 00:02:41,920 --> 00:02:46,080 Welcome back to Faith Family Fitness on 100.7 the Word. 37 00:02:46,080 --> 00:02:48,240 Exercise topic recovery. 38 00:02:48,240 --> 00:02:53,080 So we've talked a lot, if you haven't heard, you can go back and listen to previous episodes. 39 00:02:53,080 --> 00:02:59,840 We've talked a lot about training and we've talked a lot about how to structure a training 40 00:02:59,840 --> 00:03:00,960 program. 41 00:03:00,960 --> 00:03:03,840 We've talked about exercise selection. 42 00:03:03,840 --> 00:03:07,620 Last week we talked about heart rate zones and endurance training. 43 00:03:07,620 --> 00:03:13,540 But there's a critical aspect when it comes to all training and that is recovery. 44 00:03:13,540 --> 00:03:18,400 We need to make sure that our bodies are recovered from a day to day basis in order to continue 45 00:03:18,400 --> 00:03:19,760 to train. 46 00:03:19,760 --> 00:03:27,040 And if we get to a point where we are no longer recovering well, we can't train as hard and 47 00:03:27,040 --> 00:03:30,500 we set ourselves up for risk of injury. 48 00:03:30,500 --> 00:03:33,520 And so everybody's a little bit different. 49 00:03:33,520 --> 00:03:38,480 And you know, we've talked a lot about individualization as well on this program. 50 00:03:38,480 --> 00:03:43,960 I have athletes that can go really hard for a solid six weeks and then need a little bit 51 00:03:43,960 --> 00:03:45,320 of a break. 52 00:03:45,320 --> 00:03:49,880 And then I've got athletes that their period of time might only be four weeks. 53 00:03:49,880 --> 00:03:53,920 And especially in endurance training when I was working with cyclists that were riding 54 00:03:53,920 --> 00:04:00,060 tons of miles every single week and training a lot every single day, that understanding 55 00:04:00,060 --> 00:04:08,080 recovery and how much total volume they could take before they needed a rest week or a 56 00:04:08,080 --> 00:04:12,560 reduced week of volume, that was critical. 57 00:04:12,560 --> 00:04:16,760 And a lot of times in my swimmers, it's looking right. 58 00:04:16,760 --> 00:04:18,040 You can see the difference. 59 00:04:18,040 --> 00:04:20,080 You can see when they need a break. 60 00:04:20,080 --> 00:04:26,640 And so the other day I gave my advanced group of my swimmers a break because you could just 61 00:04:26,640 --> 00:04:30,240 tell that they needed that little bit of rest. 62 00:04:30,240 --> 00:04:35,200 And so as a coach, we have to look at it and we have to look at our athletes and go, okay, 63 00:04:35,200 --> 00:04:41,200 we need to dial back a little bit here or increase the volume and the tempo here. 64 00:04:41,200 --> 00:04:43,460 And we have to be fluid and flexible. 65 00:04:43,460 --> 00:04:49,960 When it comes to you and your own body, that's your determination of your recovery level. 66 00:04:49,960 --> 00:04:54,240 And what I've always told athletes, especially adult athletes and kids that are going to 67 00:04:54,240 --> 00:05:00,300 high school or colleges, we're looking at a cumulative total stress. 68 00:05:00,300 --> 00:05:06,320 So there's you stress, good stress, distress, bad stress, but the cumulative volume of good 69 00:05:06,320 --> 00:05:10,800 and bad stress impacts our day to day lives. 70 00:05:10,800 --> 00:05:19,760 So even though training and sport can be good stress, what we call you stress, at the same 71 00:05:19,760 --> 00:05:26,880 time there's the work life balance that can sometimes also creep in and that stress. 72 00:05:26,880 --> 00:05:32,080 And the number one thing that people are stressing about in this country is money. 73 00:05:32,080 --> 00:05:38,120 And so the stress of money, the stress of fiscal resources can also take a huge toll 74 00:05:38,120 --> 00:05:41,800 on your own health and the need for recovery. 75 00:05:41,800 --> 00:05:47,000 So even if you're increasing your training, you're increasing the good stress, if the 76 00:05:47,000 --> 00:05:53,760 bad stress in your life is also increased, your cumulative stress is going to be higher 77 00:05:53,760 --> 00:05:57,720 and you're going to have a greater need for recovery. 78 00:05:57,720 --> 00:06:00,100 And that comes back to lack of focus. 79 00:06:00,100 --> 00:06:06,640 It comes back to muscle fatigue, soreness, you know, lots of things can be impacted health 80 00:06:06,640 --> 00:06:09,380 wise from stress. 81 00:06:09,380 --> 00:06:17,440 It's a huge component of heart disease, high blood pressure, stress in the bad ways can 82 00:06:17,440 --> 00:06:20,480 make a huge difference in your health. 83 00:06:20,480 --> 00:06:22,600 And so we have to realize that. 84 00:06:22,600 --> 00:06:29,480 But going back to exercise, when we lift, when we run, when we do all that stuff, we're 85 00:06:29,480 --> 00:06:32,280 creating micro tears in the muscle. 86 00:06:32,280 --> 00:06:37,320 We're creating micro tears in the muscle, we are, you know, increasing muscle power, 87 00:06:37,320 --> 00:06:40,480 increasing muscle strength, there's a lot going on in the nervous system. 88 00:06:40,480 --> 00:06:44,760 The nervous system can be taxed and start to slow down. 89 00:06:44,760 --> 00:06:48,860 And so we have to look at ways to increase recovery. 90 00:06:48,860 --> 00:06:55,400 And when we talked about the super compensation model, a number of weeks back, what happens 91 00:06:55,400 --> 00:07:00,360 is we break down our body, we break down our body and we go below baseline, right? 92 00:07:00,360 --> 00:07:05,560 So baseline level performance, we break down our body and then we recover. 93 00:07:05,560 --> 00:07:11,280 And what happens is, is during the recovery, we actually get better than the baseline and 94 00:07:11,280 --> 00:07:15,800 you continue to do this and you break down the body and you let it recover and you start 95 00:07:15,800 --> 00:07:21,560 moving the baseline up in terms of performance, up and up and up and up and up. 96 00:07:21,560 --> 00:07:24,320 And so the recovery aspect is the critical component. 97 00:07:24,320 --> 00:07:26,280 So there's two critical components. 98 00:07:26,280 --> 00:07:33,600 The first is we have to have enough stress to cause adaptation, which we talked about 99 00:07:33,600 --> 00:07:37,960 in week one, you have to have enough stress to cause adaptation, then you have to have 100 00:07:37,960 --> 00:07:41,880 enough recovery to allow the body to adapt. 101 00:07:41,880 --> 00:07:44,440 And so there's this fine balance. 102 00:07:44,440 --> 00:07:49,480 For beginner athletes, people that are just starting to work out in the gym, that stress 103 00:07:49,480 --> 00:07:57,360 required to create adaptation is small and the recovery time tends to be smaller. 104 00:07:57,360 --> 00:08:04,760 And as you get more and more advanced, as you become more and more strong or faster, 105 00:08:04,760 --> 00:08:11,840 the amount of stress required to create adaptation is greater and the time to recover tends to 106 00:08:11,840 --> 00:08:13,720 be a little bit longer. 107 00:08:13,720 --> 00:08:17,920 And so we use the periodization model, which in some sports we utilize and other sports 108 00:08:17,920 --> 00:08:22,440 we don't, but you use the periodization model and you go, okay, we're going to build up 109 00:08:22,440 --> 00:08:26,220 stress, build up stress, build up stress, build up stress, and then we're going to allow 110 00:08:26,220 --> 00:08:28,200 the body to recover. 111 00:08:28,200 --> 00:08:32,700 And when we allow the body to recover, we get stronger and faster. 112 00:08:32,700 --> 00:08:41,760 And so that is the science in a very layman's terms as to what is happening and what's required 113 00:08:41,760 --> 00:08:47,920 to continue to get better in our exercise, in our sport, running, cycling, whatever it 114 00:08:47,920 --> 00:08:54,280 is, enough stress to create adaptation, enough recovery to allow the adaptation to occur. 115 00:08:54,280 --> 00:08:56,880 And so we talked about that. 116 00:08:56,880 --> 00:09:00,400 Now we got to talk about what does recovery look like. 117 00:09:00,400 --> 00:09:03,140 And there's a couple elements to recovery. 118 00:09:03,140 --> 00:09:05,880 The first is your day-to-day recovery. 119 00:09:05,880 --> 00:09:10,960 And the next is kind of like this long-term recovery, right? 120 00:09:10,960 --> 00:09:16,680 Long-term stuff that we do to kind of speed up recovery that we might not do every day. 121 00:09:16,680 --> 00:09:24,560 And so on a daily basis, one of the biggest components is food, nutrition. 122 00:09:24,560 --> 00:09:29,560 So when we talk about recovery nutrition, when you're working out, you're actually depleting 123 00:09:29,560 --> 00:09:32,280 the glycogen levels in your body. 124 00:09:32,280 --> 00:09:35,320 That's your fast-acting fuel. 125 00:09:35,320 --> 00:09:37,800 So think carbohydrates. 126 00:09:37,800 --> 00:09:44,640 And so there's arguments as to what creates soreness in the body, what creates that DOMS 127 00:09:44,640 --> 00:09:50,080 delayed onset muscle soreness, where you're sore two days later. 128 00:09:50,080 --> 00:09:56,320 And there's some science that goes to say that a lot of soreness has to do with lack 129 00:09:56,320 --> 00:10:01,000 of fuel uptake, like renewal of that fuel. 130 00:10:01,000 --> 00:10:04,040 And then there's others that say, well, no, it's the actual breaking down of the muscle 131 00:10:04,040 --> 00:10:06,000 fibers that creates the soreness. 132 00:10:06,000 --> 00:10:07,720 And so there's kind of debate there. 133 00:10:07,720 --> 00:10:16,480 But we do know that we deplete our glycogen stores, especially at high-intensity exercise. 134 00:10:16,480 --> 00:10:20,080 So we talked about heart rate zones, where you have your anaerobic system and your aerobic 135 00:10:20,080 --> 00:10:21,120 system. 136 00:10:21,120 --> 00:10:26,200 Your anaerobic system, which is that higher heart rate stuff, where anaerobic is without 137 00:10:26,200 --> 00:10:28,480 the presence of oxygen. 138 00:10:28,480 --> 00:10:30,960 We talked about this last week. 139 00:10:30,960 --> 00:10:37,240 Without the presence of oxygen, you are burning carbohydrates, muscle glycogen, as a primary 140 00:10:37,240 --> 00:10:38,640 source of fuel. 141 00:10:38,640 --> 00:10:43,080 So with high-intensity exercise, we deplete those glycogen stores. 142 00:10:43,080 --> 00:10:49,120 Immediately after exercise, we want to replenish that glycogen stores. 143 00:10:49,120 --> 00:10:53,640 So we're looking at carbohydrates being increased. 144 00:10:53,640 --> 00:10:56,640 After exercise, we have a spike in insulin. 145 00:10:56,640 --> 00:11:03,320 When we have a spike in insulin, we are in a better place to synthesize protein. 146 00:11:03,320 --> 00:11:08,840 So we are in a special place where we can better synthesize protein. 147 00:11:08,840 --> 00:11:15,800 So increasing our protein content immediately after a workout with our carbohydrate, immediately 148 00:11:15,800 --> 00:11:21,560 after a workout, will allow our body to better build up muscle. 149 00:11:21,560 --> 00:11:27,280 It'll better allow that protein to break down and resynthesize amino acids coming together, 150 00:11:27,280 --> 00:11:32,240 which is the building blocks of protein, in order to recover our muscles faster and actually 151 00:11:32,240 --> 00:11:35,200 grow muscle. 152 00:11:35,200 --> 00:11:38,240 And growing muscle is once again a layman term. 153 00:11:38,240 --> 00:11:43,520 There's things that go on when it comes to what we consider muscle growth or hypertrophy, 154 00:11:43,520 --> 00:11:45,360 which we're not really talking about today. 155 00:11:45,360 --> 00:11:47,280 We're just talking about recovery. 156 00:11:47,280 --> 00:11:55,640 So a number of years ago, there was a huge kind of hot buzz about this three to one ratio 157 00:11:55,640 --> 00:12:03,920 of carbohydrates to protein, and then as per usual marketing terminology, four to one ratio 158 00:12:03,920 --> 00:12:08,840 became the better process, whatever. 159 00:12:08,840 --> 00:12:10,360 Three to one, four to one. 160 00:12:10,360 --> 00:12:14,900 I don't know if there's enough science to really prove that one is better, but people 161 00:12:14,900 --> 00:12:20,920 started creating recovery drinks, and basically it was a three to one ratio of carbohydrates 162 00:12:20,920 --> 00:12:22,800 to protein. 163 00:12:22,800 --> 00:12:28,800 And there was science behind this idea of a 30 minute recovery window, which was immediately 164 00:12:28,800 --> 00:12:36,040 after exercise, you have this 30 minute window where your body is set up to naturally receive 165 00:12:36,040 --> 00:12:39,080 nutrients after the workout. 166 00:12:39,080 --> 00:12:44,880 And so there was this idea that, and I still believe in the 30 minute recovery window, 167 00:12:44,880 --> 00:12:46,600 I believe that it exists. 168 00:12:46,600 --> 00:12:49,240 I believe that all these things happen in the body. 169 00:12:49,240 --> 00:12:53,120 So I instruct my athletes to eat immediately after a workout too. 170 00:12:53,120 --> 00:12:57,400 But there's this 30 minute window where if we consume protein and carbohydrates, our 171 00:12:57,400 --> 00:13:05,200 body is better adapt to receive them and to use them to restore muscle glycogen levels 172 00:13:05,200 --> 00:13:07,920 and build proteins. 173 00:13:07,920 --> 00:13:12,740 So we know that, all right, we know that's what's probably occurring in the body. 174 00:13:12,740 --> 00:13:19,520 There was a large amount of research that said that you can extend this recovery window 175 00:13:19,520 --> 00:13:27,260 to two hours if you consume a carbohydrate protein snack or drink right after the workout. 176 00:13:27,260 --> 00:13:32,680 So what that allows is that says, okay, you get done with your workout in the gym, you 177 00:13:32,680 --> 00:13:39,840 consume some sort of muscle recovery, carbohydrate protein snack or drink. 178 00:13:39,840 --> 00:13:45,560 And now that muscle recovery window has been increased to two hours, which then allows 179 00:13:45,560 --> 00:13:52,280 you to drive home, cook dinner, eat dinner, and all of that stuff is better being utilized 180 00:13:52,280 --> 00:13:54,200 by the body. 181 00:13:54,200 --> 00:13:59,200 So that's the recovery research from a nutrition standpoint. 182 00:13:59,200 --> 00:14:01,880 Then we go into hot cold therapy. 183 00:14:01,880 --> 00:14:05,240 Now the way that the body works, you have blood vessels, okay. 184 00:14:05,240 --> 00:14:10,600 We have vasoconstriction, which is the blood vessels narrowing and we have vasodilation, 185 00:14:10,600 --> 00:14:17,080 which is the blood vessels increasing in size, dilating, getting bigger. 186 00:14:17,080 --> 00:14:22,140 And so when you have heat, our blood vessels increase. 187 00:14:22,140 --> 00:14:24,120 We have vasodilation. 188 00:14:24,120 --> 00:14:27,520 With cold, we have vasoconstriction. 189 00:14:27,520 --> 00:14:32,060 So the blood vessels are getting tighter. 190 00:14:32,060 --> 00:14:35,720 And what that does is when you're cold and you're outside, you notice your hands are 191 00:14:35,720 --> 00:14:37,420 the first thing that gets cold. 192 00:14:37,420 --> 00:14:42,840 Our blood vessels constrict to keep blood at the center of the body to keep it warm. 193 00:14:42,840 --> 00:14:49,640 When we're in a hot, humid place, let's say you're in Florida in July, our blood vessels 194 00:14:49,640 --> 00:14:51,520 are going to dilate. 195 00:14:51,520 --> 00:14:55,920 They're going to get bigger, which allows more blood to get to the surface and expel 196 00:14:55,920 --> 00:14:58,320 the heat from the body. 197 00:14:58,320 --> 00:15:02,880 So that's what we're looking at when we talk about hot and cold therapy. 198 00:15:02,880 --> 00:15:11,200 The latest research in the last 15, 20 years has been heavily focused on this idea of contrast 199 00:15:11,200 --> 00:15:12,400 therapy. 200 00:15:12,400 --> 00:15:17,920 And if you listen to a lot of other podcasts, if you listen to a lot of other shows on health, 201 00:15:17,920 --> 00:15:22,600 contrast therapy has been a topic in conversation lately. 202 00:15:22,600 --> 00:15:28,520 And so what you're essentially doing is you can do it with a hot, cold shower where people 203 00:15:28,520 --> 00:15:32,680 are doing a hot shower and then immediately switching it back to cold and then a hot shower 204 00:15:32,680 --> 00:15:33,680 and back to cold. 205 00:15:33,680 --> 00:15:40,200 If you're in a position where you can use two tubs, like a hot tub and ice bath, that's 206 00:15:40,200 --> 00:15:43,880 also been used to do this contrast therapy. 207 00:15:43,880 --> 00:15:46,760 And the idea is you're basically creating a pump. 208 00:15:46,760 --> 00:15:49,760 So you're opening the blood vessels, you're constricting them, you're opening them, you're 209 00:15:49,760 --> 00:15:50,920 constricting them. 210 00:15:50,920 --> 00:15:55,200 And when you open the blood vessels, you have this rush of blood into the area and then 211 00:15:55,200 --> 00:15:59,160 you constrict it and you're pushing the blood back towards the center of the heart. 212 00:15:59,160 --> 00:16:04,040 And so plenty of different protocols as to how long you're supposed to sit in the cold 213 00:16:04,040 --> 00:16:05,040 versus the hot. 214 00:16:05,040 --> 00:16:09,360 You can do a quick Google search, find all the information you'd ever want to know on 215 00:16:09,360 --> 00:16:11,240 contrast therapy. 216 00:16:11,240 --> 00:16:14,680 In our programs, we use compression therapy a lot. 217 00:16:14,680 --> 00:16:16,800 Normatec boots kind of took off. 218 00:16:16,800 --> 00:16:21,640 There's a ton of other places that sell compression boots. 219 00:16:21,640 --> 00:16:25,480 Back when I was an athlete, compression clothing was a big thing. 220 00:16:25,480 --> 00:16:30,560 So we had compression leggings and compression arm wear. 221 00:16:30,560 --> 00:16:35,940 And basically what it was trying to do was push all the blood back towards the center. 222 00:16:35,940 --> 00:16:42,260 It helps kind of the vasculature, those veins to pump the blood back towards the heart. 223 00:16:42,260 --> 00:16:46,360 So basic anatomy, arteries away, veins back too. 224 00:16:46,360 --> 00:16:49,720 So our arteries are pushing blood away from the heart. 225 00:16:49,720 --> 00:16:52,160 Our veins are bringing it back towards the heart. 226 00:16:52,160 --> 00:17:00,160 And when you look at something like legs, okay, we have gravity that is basically our 227 00:17:00,160 --> 00:17:05,280 body has to overcome gravitational forces with that blood to push it back towards the 228 00:17:05,280 --> 00:17:06,460 heart. 229 00:17:06,460 --> 00:17:12,000 So compression therapy, the idea was that you're basically assisting the blood back 230 00:17:12,000 --> 00:17:13,900 to the center. 231 00:17:13,900 --> 00:17:20,840 With compression boots like Normatec boots, they're inflating segmentally, pushing blood 232 00:17:20,840 --> 00:17:26,640 back towards the heart, which also carries that lactate metabolic waste from the exercises 233 00:17:26,640 --> 00:17:29,560 that we just finished. 234 00:17:29,560 --> 00:17:32,720 Another thing that was popular for a long time is just putting your legs up. 235 00:17:32,720 --> 00:17:37,060 So if you scoot close to a wall, put your legs up on the wall, you're assisting the 236 00:17:37,060 --> 00:17:43,120 blood to come back to the center of the body, working in very similar fashion. 237 00:17:43,120 --> 00:17:47,000 Massage does the same thing where basically you're working on blood flow. 238 00:17:47,000 --> 00:17:54,200 So a lot of it, a lot of the recovery processes are focused on blood flow, right? 239 00:17:54,200 --> 00:17:59,560 Either bringing blood to an area or pushing blood back towards the heart to get rid of 240 00:17:59,560 --> 00:18:01,280 metabolic waste. 241 00:18:01,280 --> 00:18:03,480 So that's what we're looking at with recovery. 242 00:18:03,480 --> 00:18:05,840 Cryotherapy is the same thing. 243 00:18:05,840 --> 00:18:09,920 Basically you create this giant vasoconstriction, all the blood comes back to the center of 244 00:18:09,920 --> 00:18:16,280 the body and as you warm up, blood rushes back, fresh oxygenated blood rushes back into 245 00:18:16,280 --> 00:18:23,240 the area and basically helps to pump that blood back towards the center of the body. 246 00:18:23,240 --> 00:18:30,960 So we're really looking at blood flow as to the exact physiological occurrence of what 247 00:18:30,960 --> 00:18:35,080 happens during that blood rush. 248 00:18:35,080 --> 00:18:41,720 That's kind of up to debate as well in terms of what does the science actually say is happening, 249 00:18:41,720 --> 00:18:47,960 but we know that it's creating better recovery for athletes. 250 00:18:47,960 --> 00:18:52,800 Napping is huge, especially for athletes doing two a days. 251 00:18:52,800 --> 00:18:58,080 Taking a nap in the middle of the day has been found to be a great recovery tool. 252 00:18:58,080 --> 00:19:01,000 And also sleep, sleep's just very important. 253 00:19:01,000 --> 00:19:06,520 Sleep is one of the most critical components of recovery for athletes and people who are 254 00:19:06,520 --> 00:19:13,160 working out, who also are working full time job, going to school full time. 255 00:19:13,160 --> 00:19:18,240 Sleep is critical to the recovery of the brain, but also the body. 256 00:19:18,240 --> 00:19:22,120 And we know that, we know that we need our sleep, we know that we need to get the eight 257 00:19:22,120 --> 00:19:27,060 hours of sleep, but very few people do. 258 00:19:27,060 --> 00:19:32,400 So we've talked a lot about what we can do to recover the body. 259 00:19:32,400 --> 00:19:41,640 The last thing that we have to talk about is how do we tell when we need extended recovery? 260 00:19:41,640 --> 00:19:46,480 And so one of the big things that we talked about last week is looking at resting heart 261 00:19:46,480 --> 00:19:52,080 rate with Fitbits and things like that becoming more popular and people sleeping with those 262 00:19:52,080 --> 00:19:57,020 devices becomes a little bit easier to track recovery. 263 00:19:57,020 --> 00:20:05,040 So if you have a giant increase, and giant, I'm talking like, you know, six, 10% increase 264 00:20:05,040 --> 00:20:06,280 in your resting heart rate. 265 00:20:06,280 --> 00:20:10,240 So let's say your resting heart rate's normally 50 and all of a sudden your resting heart 266 00:20:10,240 --> 00:20:12,160 rate is now 58. 267 00:20:12,160 --> 00:20:14,700 That's a really good indicator that something's up. 268 00:20:14,700 --> 00:20:18,620 Maybe you're getting sick, you need a little bit of recovery, your body's not recovering 269 00:20:18,620 --> 00:20:19,620 as well. 270 00:20:19,620 --> 00:20:23,760 And so that is when that's a key critical indicator that we need to take a little bit 271 00:20:23,760 --> 00:20:25,640 of extended recovery. 272 00:20:25,640 --> 00:20:27,880 The other thing is just speed, right? 273 00:20:27,880 --> 00:20:30,120 Speed, the weight on the bar. 274 00:20:30,120 --> 00:20:34,120 If you can't lift what you were lifting, right? 275 00:20:34,120 --> 00:20:37,960 What you've been comfortably lifting and all of a sudden it becomes really hard, really 276 00:20:37,960 --> 00:20:41,320 good chance you need some extended recovery. 277 00:20:41,320 --> 00:20:42,480 Same with speed, right? 278 00:20:42,480 --> 00:20:48,360 If you've been running nine minute miles and all of a sudden one day you can't touch that 279 00:20:48,360 --> 00:20:53,120 nine minute clip, it's too difficult to maintain a nine minute mile. 280 00:20:53,120 --> 00:20:58,720 Really good indicator, you need a little bit of rest and recovery. 281 00:20:58,720 --> 00:21:04,920 So all of those key components, listening to your body as you become more and more trained 282 00:21:04,920 --> 00:21:09,880 as you're further along in your fitness journey, further along in your athletic journey, you 283 00:21:09,880 --> 00:21:12,880 start to realize when you need that recovery. 284 00:21:12,880 --> 00:21:16,680 If you're working with a coach, a lot of times they can tell when you need that recovery. 285 00:21:16,680 --> 00:21:18,000 Sometimes, right? 286 00:21:18,000 --> 00:21:22,880 Going back to individualization, sometimes that means that your recovery period is a 287 00:21:22,880 --> 00:21:24,440 week, right? 288 00:21:24,440 --> 00:21:27,360 A week of easier workouts. 289 00:21:27,360 --> 00:21:29,120 Sometimes it's three days. 290 00:21:29,120 --> 00:21:30,260 Everybody's a little bit different. 291 00:21:30,260 --> 00:21:35,520 Everybody needs a little bit different time in order to fully recover. 292 00:21:35,520 --> 00:21:37,800 Sometimes it's just a couple of days. 293 00:21:37,800 --> 00:21:42,060 And so all of that is something that you learn through experience of continually working 294 00:21:42,060 --> 00:21:47,520 out and continually listening to your body and getting an understanding of what it is 295 00:21:47,520 --> 00:21:49,040 that you need to do. 296 00:21:49,040 --> 00:21:51,200 We're going to take a brief time out when we come back. 297 00:21:51,200 --> 00:21:52,480 We will wrap things up. 298 00:21:52,480 --> 00:21:53,920 Thank you for joining us. 299 00:21:53,920 --> 00:21:55,760 Stay with us. 300 00:21:55,760 --> 00:22:01,840 Thanks for listening to Faith Family Fitness, a presentation of full armor sports teams. 301 00:22:01,840 --> 00:22:05,040 Teamwork is at the core of any successful organization. 302 00:22:05,040 --> 00:22:10,360 At Full Armor Sports, led by national champion coach Jason Lupo, a Christ-centered approach 303 00:22:10,360 --> 00:22:16,160 to sports fundamentals and fitness has earned his company the respect of athletes and their 304 00:22:16,160 --> 00:22:17,280 parents. 305 00:22:17,280 --> 00:22:22,080 Full Armor Sports is committed to helping youth in our community experience growth through 306 00:22:22,080 --> 00:22:25,840 sports and to strive for improvement and excellence. 307 00:22:25,840 --> 00:22:31,840 Further, youth compete as individuals coming together with a sense of teamwork, camaraderie, 308 00:22:31,840 --> 00:22:33,600 and support for one another. 309 00:22:33,600 --> 00:22:40,400 At Full Armor Sports, the reality is achievements, failures, wins and losses eventually fade 310 00:22:40,400 --> 00:22:41,400 away. 311 00:22:41,400 --> 00:22:48,000 But the bonds team members form through competition evolve into relationships lasting forever. 312 00:22:48,000 --> 00:22:51,600 Learn more at FullArmorSports.com. 313 00:22:51,600 --> 00:22:54,320 Thank you for joining us once again on Faith Family Fitness. 314 00:22:54,320 --> 00:22:59,960 Today's topic was recovery, muscle recovery, recovering from exercise. 315 00:22:59,960 --> 00:23:04,880 We talked about the fact that stress is cumulative, so your stress of working out plus your work 316 00:23:04,880 --> 00:23:07,200 life balance or school life balance. 317 00:23:07,200 --> 00:23:11,140 All of that stress is combined in terms of the impact to your body. 318 00:23:11,140 --> 00:23:12,660 We talked about how to recover. 319 00:23:12,660 --> 00:23:17,760 We talked about the importance of nutrition and recovery, making sure that we're eating 320 00:23:17,760 --> 00:23:21,560 directly after exercise is a critical component. 321 00:23:21,560 --> 00:23:23,680 Making sure we get enough sleep. 322 00:23:23,680 --> 00:23:29,800 And then we talked about hot cold therapy and the impacts of hot cold therapy on recovery. 323 00:23:29,800 --> 00:23:31,960 If you missed any part of this episode, you can go back. 324 00:23:31,960 --> 00:23:37,840 You can listen to it on your favorite podcast provider, as well as all of our past episodes. 325 00:23:37,840 --> 00:23:42,460 Make sure to join us on FaithFamilyFit.org to get more information. 326 00:23:42,460 --> 00:23:49,160 You can also ask a question that we will answer on this show at questions at FaithFamilyFit.org. 327 00:23:49,160 --> 00:23:56,320 Also, as always, if you have kids looking for a place to call their home for sports, 328 00:23:56,320 --> 00:24:00,900 check us out at FullArmorSportsTeams.com. 329 00:24:00,900 --> 00:24:07,560 Once again, Armour is the traditional spelling of Armour. 330 00:24:07,560 --> 00:24:10,520 Thanks for joining us on Faith Family Fitness. 331 00:24:10,520 --> 00:24:15,280 We are here every single Saturday at 9 a.m. 332 00:24:15,280 --> 00:24:16,740 And we love to do this show. 333 00:24:16,740 --> 00:24:23,720 We love to bring you different topics that apply to your life, your family, your health, 334 00:24:23,720 --> 00:24:24,720 and your faith. 335 00:24:24,720 --> 00:24:30,880 So, join us every week to catch more of this phenomenal information that we are looking 336 00:24:30,880 --> 00:24:33,240 to share with you. 337 00:24:33,240 --> 00:24:34,240 Thanks for joining us. 338 00:24:34,240 --> 00:24:36,320 Hope to see you next Saturday. 339 00:24:36,320 --> 00:24:42,820 This has been Faith Family Fitness with Coach Jason Lupo of FullArmor Sports Teams of Colorado 340 00:24:42,820 --> 00:24:43,820 Springs. 341 00:24:43,820 --> 00:24:50,480 Join him at the same time next week for Faith Family Fitness on the Word 100.7.