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General information on recvoery
Every day, you encounter different performance demands. Whether it be waking up at 7:00am so you’re not late to work or grinding through an 8-mile run, you find ways to push your mind and body. Physical and psychological stress causes an increase in sympathetic (flight or fight) activity resulting in higher heart rates, and elevated stress hormone levels. The time needed to restore pre-exercise autonomic nervous system depends on the level of exercise you do or the amount of psychological stress you have. High intensity exercise, duration of exercise, poor sleep, poor nutrition, work stress are some of the things that stimulate the sympathetic nervous system and impact recovery. How do we measure this? Parasympathetic activity is a marker we measure and monitor and is associated with a better recovery and readiness to perform and function in everyday life. At SquareONE Rehabilitation its our mission to revolutionize the way you live, play, work and train.
Let SquareONE Rehabilitation help you with the following;
- ReSTORE your BODY - Muscle soreness and performance enhancement.
- ReBOOT your MIND - Sleep, Stress and Cognition.
- ReSHAPE your SYSTEM - Cell Health and Anti-Aging.
active recovery also known as cardiac output
The goal of cardiac output is to work your cardiovascular system at a continuous heart rate between 120-150 bpm. At this range you are improving your hearts flexibility resulting in a more efficient organ given you what people refer to as a “healthy heart”. Exercise at this heart rate reduces levels of the body's stress hormones, such as adrenaline and cortisol. It also stimulates the production of endorphins, chemicals in the brain that are the body's natural painkillers and mood elevators. Cardiac output has also been referred to as “Aerobic Endurance Exercise” and has been shown to improve cognitive function, and the ability to clear the body from unwanted metabolites that develop from high stress situations such as work or high intensity training such as Team Training, and Strength Training. Cardiac Output is specific to your individual work capacity, and according to the literature requires 20-30 minutes of your time, 3 hours post high to medium intensity workout to induce a parasympathetic response required for recovery. Depending on your level of fitness we could also progress to Explosive Repeat, Tempo lifting or a combination of the three. These programs can be done in the comfort of your own home or at SquareONE Rehabilitation. Please let us know how we can help you.
CARs and DNS
Mobility training is another valuable neurological input. Mobility recovery should be dynamic, incorporating variability of movement and be fun. By making recovery fun you release Dopamine, which is a “feel good” chemical in our brain. Interacting with the pleasure and reward center of our brain, Dopamine — along with other chemicals like serotonin, oxytocin, and endorphins — plays a vital role in how happy we feel. In addition to our mood, Dopamine also affects movement, memory, and focus. We know that mobility has a lot of value. Primarily that value is going to allow us to maintain the positions we want in intelligent training. To be able to achieve mobility, there are lots of different tools. When looking at certain parts of the body, the joint is very rich in sensory receptors. We’re talking about Merkel cells, Pacinian corpuscles, Meissner’s endings, free endings and all these different types of mechanoreceptors. The joint capsule is clearly one of them. When these mechanoreceptors are stimulated positively, the nervous system is stimulated causing an overall calming effect. DNS promotes the breath. When we talk about mobility positions, the breath is going to tell the autonomic nervous system, ‘Hey, this is okay. We’re allowed to be here.’ Keep that in mind in all of your mobility positions.
