Exercise Recovery

and Technology

By, Mitch Altamura

 Contents

Science Behind Recovery

Why it is Important
Tapering
NormaTec Compression
Boots
Cryosauna Machine
References
 Science Behind Recovery

The human body is a robust structure that continually

strives to maintain a state of homeostasis by responding
to overcome stress.
-Weatherley-White M, Hunt J, Neville V

Working the body to fatigue and then letting it recover to

a new baseline
Science Behind Recovery (cont.)

*Supercompensa
tion*
Science Behind Recovery (cont.)
Science Behind Recovery (cont.)
 Why Recovery is Important
Decreases risk of injury
Avoids overtraining syndrome
Neuroendocrine disorder leading to poor performance, frequent
illness, fatigue, and disturbed sleep pattern
Replenishes energy stores and fluid loss
Puts body in anabolic state for protein synthesis
 What is Tapering?

Reducing weekly exercise volume

drastically
Ensures glycogen storage is optimal for
competition
Puts body in prime performance
mode
Allows individual to focus on mental
preparation
 NormaTec Compression Boots
Created by Laura F. Jacobs, MD,
PhD in 1998
Uses patented pulse technology
Anyone can experience benefits
Legs are most popular
Also available for arms and hips
Used 10-20 min pre-workout
Used 20-60 min post-workout
How it Works

Demonstration (:
50)
 NormaTec Research Article #1
Title: Peripheral conduit and resistance artery function are
improved following a single, 1h bout of peristaltic pulse
external pneumatic compression
Procedure: Subjects used boots for 60 minutes applying standard
pressure of 70 mmHg. Then blood pressures were taken to
measure blood flow.
Results: Blood circulation increased in localized spots for majority
of subjects
Conclusion: Device acutely improves artery circulation function,
especially in areas prone to having high resistance to blood flow.
 NormaTec Research Article #2
Title: Peristaltic Pulse Dynamic Compression of the Lower
Extremity Enhances Flexibility
Procedure: Gymnasts performed a split and were measured
before and after using the boots.
Results: When right leg was in front there was an average of
25.3% increase in flexibility and an increase of 33.3% when the
left leg was in front.
Conclusion: Flexibility significantly increased in gymnasts after
using the compression boots.
Cryosauna Machine
Fills chamber with Nitrogen vapor
Only takes 2-3 minutes pre/post-
workout
Temperatures reach -130F to -184F
Said to help with: chronic pain,
arthritis, fibromyalgia, joint pain,
etc.
Cryosauna Demonstration (:40)
 Cryosauna vs. Ice bath
Crysauna is said to have perfected the ice bath
Uses dry nitrogen vapor
Less risk of frost bite/hypothermia
Skin temp with ice bath gets to 41F while cryosauna will get to
30F
If done pre-workout you can experience higher pain tolerance
without the vasoconstriction of an ice bath
Ice baths are normally about 15 mins, cryosauna is only 2-3 mins
 Cryosauna Research Article
Title: Whole-body cryotherapy: empirical evidence and
theoretical perspectives
Procedure: Subjects with/without known conditions (adhesive
capsulitis) were put through cryotherapy following their
exercise to test for decreased pain/symptoms.
Results: Found lower levels of TNF and IL-6 (inflammatory
markers). Less signs of muscle damage. Had a large influence
on parasympathetic reactivation. Found significantly less
muscle soreness.
Conclusion: Cryosaunas have correlation to helping the body
with recovery but it is hard to tell if it is better than other
traditional forms of recovery.
 Recovery days should we planned for 2 days per week
Can vary depending on the person
Make sure on recovery days to stay hydrated and
replenish energy
Take advantage of equipment available to you
Get the recommended 8 hours of sleep
 References
About the NormaTec Pulse. [Internet]. [Internet].NormaTec Recovery Systems[date unknown]; [cited
2017 Jun 20 ] Available from: https://www.normatecrecovery.com/how-compression-works/how-and-
science/
Bleakley C, Bieuzen F, Davison G, Costello J. Whole-body cryotherapy: empirical evidence and theoretical
perspectives.Open Access Journal of Sports Medicine2014;:25.
Lubkowska A. Cryotherapy: Physiological Considerations and Applications to Physical Therapy.Physical
Therapy Perspectives in the 21st Century - Challenges and Possibilities2012;
Martin JS, Borges AR, Beck DT. Peripheral conduit and resistance artery function are improved following
a single, 1-h bout of peristaltic pulse external pneumatic compression.European Journal of Applied
Physiology2015;115(9):201929.
Sands WA, Mcneal JR, Murray SR, Stone MH. Dynamic Compression Enhances Pressure-to-Pain
Threshold in Elite Athlete Recovery.Journal of Strength and Conditioning Research2015;29(5):126372.
Sands WA, Murray MB, Murray SR, et al. Peristaltic Pulse Dynamic Compression of the Lower Extremity
Enhances Flexibility.Journal of Strength and Conditioning Research2014;28(4):105864.
Weatherley-White M, Hunt J, Neville V. The Science of Recovery [Internet]. Restwise 2010; Available from:
http://www.restwise.com/whoweare/news/SkiPost.pdf