Hoy revisamos las estrategias para recuperar de manera correcta despúes de una ejercicio intenso.

Además revisamos las fake técnicas, aquellas cosas que son un mito más que una realidad.

🐕 🐕Tenemos auspiciador! si quieres EDUCAR a tu PERRO no dudes en contactar a https://instagaram.com/canintervenciones y www.canintervenciones.cl

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Te dejo los artículos que usé:

• Peake, J. M., et al. (2017). Recovery after exercise: Cold water immersion and compression as post-exercise recovery techniques. Frontiers in Physiology, 8, 47. https://doi.org/10.3389/fphys.2017.00047


• Sawka, M. N., et al. (2007). Exercise and fluid replacement. Medicine & Science in Sports & Exercise, 39(2), 377-390. https://doi.org/10.1249/mss.0b013e31802ca597


• Jäger, R., et al. (2017). International society of sports nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20. https://doi.org/10.1186/s12970-017-0177-8


• Zainuddin, Z., et al. (2005). Effects of massage on delayed-onset muscle soreness, swelling, and recovery of muscle function. Journal of Athletic Training, 40(3), 174-180. https://pubmed.ncbi.nlm.nih.gov/16284637/


• Bleakley, C. M., & Davison, G. W. (2010). What is the biochemical and physiological rationale for using cold-water immersion in sports recovery? A systematic review. British Journal of Sports Medicine, 44(3), 179-187. https://doi.org/10.1136/bjsm.2009.065565


• Hill, J. A., et al. (2014). Compression garments and recovery from exercise-induced muscle damage: A meta-analysis. British Journal of Sports Medicine, 48(18), 1340-1346. https://doi.org/10.1136/bjsports-2013-092456


• Fullagar, H. H., et al. (2015). Sleep and athletic performance: the effects of sleep loss on exercise performance, and physiological and cognitive responses to exercise. Sports Medicine, 45(2), 161-186. https://doi.org/10.1007/s40279-014-0260-0


• Herbert, R. D., & de Noronha, M. (2007). Stretching to prevent or reduce muscle soreness after exercise. Cochrane Database of Systematic Reviews, 4, CD004577. https://doi.org/10.1002/14651858.CD004577.pub2


• Jackman, S. R., et al. (2010). Branched-chain amino acid ingestion can ameliorate soreness from eccentric exercise. Medicine & Science in Sports & Exercise, 42(5), 962-970. https://doi.org/10.1249/MSS.0b013e3181c1b798


• Kreider, R. B., et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14, 18. https://doi.org/10.1186/s12970-017-0173-z


• Powers, S. K., & Jackson, M. J. (2008). Exercise-induced oxidative stress: cellular mechanisms and impact on muscle force production. Physiological Reviews, 88(4), 1243-1276. https://doi.org/10.1152/physrev.00031.2007


• Babault, N., et al. (2011). Neuromuscular electrical stimulation improves muscle function and enhances voluntary strength transfers. Medicine & Science in Sports & Exercise, 43(1), 212-219. https://doi.org/10.1249/MSS.0b013e3181e87636