ddddd Jenson Button also suffered a technical issue early in the session, stopping on track ahead of the final corner, but the marshals recovered his car to the pits where the problem was fixed.The top five cars were covered by just 0.690s, with Kimi Raikkonen lagging behind in sixth in the seco

Recovery is an aspect of training that is getting significant attention right now because research is revealing the various techniques you can use between workouts that will have an important effect on your response to training. By understanding and applying the science of recovery and regeneration, you can plan effectively to ensure that you give your body the help it needs to repair, heal, and grow. This is the key to becoming "the 24 hour athlete." Recovery and Regeneration The essential idea that every 24 hour athlete needs to embrace is that your attention and effort do not end when your workout is over. Because the healing and repair process is as important, if not more important, to your fitness as the actual running training, there are several things you can do when you are not pounding the pavement. In effect, fitness and training are a way of life – not just something you do when your stopwatch is running. The first stage of an effective recovery is a proper cool down, which I prefer to call "active recovery." By staying in motion at roughly 50-55% of your maximum level of exertion for a period of time after your workout – typically 10-15 minutes – you help your body remove metabolic waste products such as acids and potassium that have built up in our muscles and blood during your run. Low intensity exercise helps to increase circulation to your muscles. This is important because the longer acids and other metabolites like lactic acid (or lactate and hydrogen ions) are in your muscle fibres, the less time your body has available to work on rebuilding your muscle glycogen stores.1 If your mitochondria are battling with waste products and processing lactate, they are spending less time converting glucose into the glycogen you will need for your next run. Inflammation and Regeneration A critical phase of the recovery process is the inflammatory response that occurs as a result of exercise and training. When muscle fibres are damaged, inflammatory cells called neutrophils and macrophages move to the area and help break down and remove damaged tissue. The inflammatory process in the muscle also involves increased flow of fluids to the exercised areas, which can cause swelling and soreness. Another key step in the inflammatory process is that our body produces a powerful hormone called insulin-like growth factor-1 (IGF-1). This hormone instructs satellite cells to initiate repairs to damaged muscle fibres and begin producing new ones. This is an example of the intra-muscular response that takes place after a resistance training workout in the gym, or a hills or interval running session. The inflammatory process can take up to 72 hours to complete, so you have to make sure that you mix your hard workout days with easier training to give your body the time it needs to repair muscles and for the inflammatory response to work its magic. Inflammation is a critical healing process, and if you interfere with it you can limit your physiological progress as an athlete. Anti inflammation techniques like anti-inflammatory medicines (non-steroidal anti-inflammatories or NSAIDS), cold tubs which constrict blood vessels, or compression clothing are gaining popularity because they may reduce post-workout soreness and pain but may actually slow your progress because they block or impair the inflammation process that signals the body to rebuild itself in response to the training stress. Your body needs the process of breaking down, experiencing inflammation, and making the repairs in order to develop and improve! That said, compression clothing and cold baths can be useful as you approach a race to decrease pain and to blunt the inflammatory response when you are not in the development phase of your training. They can also be helpful if you are planning 2 workouts on the same day, or if you are planning on 2 hard training days back-to-back. I know this is complicated so work with your coach to determine when its best for you to use, or not use techniques that "speed" recovery from intense exercise. Improve Your Performance Here are some keys to using regeneration to become a 24 hour athlete: - Cool down for 10-15 minutes after you work out - Let your bodys natural inflammatory response occur during your training phases so that you can maximize regeneration - Use recovery techniques strategically, not all the time It is a mental shift to think of recovery as an active process, which is why so many of us dont do it properly. Taking care of your body requires that you commit to being a 24 hour athlete and that you put as much effort into helping your body adapt between workouts as you do in the training sessions themselves. References Vescovi J, Falenchuk O, Wells, GD. Blood lactate concentration and clearance in elite swimmers during competition. Int J Sports Physiol Perform. 2011 Mar;6(1):106-17. Greg Wells Ph.D. (www.drgregwells.com, @drgregwells) is an Assistant Professor at the University of Toronto in the Faculties of Medicine and Kinesiology. He was the sport science analyst for the Olympic Broadcast Consortium during the 2010 & 2012 Games, and is the author of Superbodies: Peak Performance Secrets from the Worlds Best Athletes. Jessica Caterini is a member of the Human Physiology Research Unit in the Faculty of Kinesiology at the University of Toronto. http://www.drgregwells.comhttp://www.twi....superbodies.tvLos Angeles Angels Store . 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Angels Jerseys 2020 .com) - The Montreal Canadiens will try to halt their longest losing streak of the season when they host the struggling New York Islanders in tonights clash at the Bell Centre.MARINA BAY, Singapore -- Red Bull set the pace in first practice for the Singapore Grand Prix as Nico Rosberg ended his session with a collision against the barriers.Max Verstappen beat Daniel Ricciardo to the fastest time by 0.049s as the two Red Bulls stuck solely to the ultra-soft tyre compound and finished the 90-minute session 0.464s clear of closest rival Sebastian Vettel.The ultra-soft compound is the fastest of the three tyres on offer this weekend and Mercedes opted only to complete a nine-lap installation run on it at the start of the session. As a result, its hard to compare the times of Lewis Hamilton and Nico Rosberg with the Red Bulls at this stage of the weekend, making it difficult to get a good reading on whether the world champions have overcome the problems they experienced at the same track one year ago.Rosberg was on a soft tyre run when he locked his brakes at Turn 18 and clouted the barrier. The mistake broke the front wing and forced him to return to the pits, where he remained for the rest of the session. He still managed to complete 22 laps, just two fewer than Hamilton, but the incident proved just how costly a small mistake can be at Marina Bay. Mercedes expects the car to be repaired in time for second practice this evening.Although Rosberg was the only driver to make heavy contact with the barriers, Verstappen, Vettel, Fernando Alonso and Daniil Kvyat all clipped the wall on the exit of the penultimate corner. Romain Grosjean completed just two laps due to low intake pressuure and the team had to take the bodywork off his Haas to investigate.dddddddddddd Jenson Button also suffered a technical issue early in the session, stopping on track ahead of the final corner, but the marshals recovered his car to the pits where the problem was fixed.The top five cars were covered by just 0.690s, with Kimi Raikkonen lagging behind in sixth in the second Ferrari after getting stuck in traffic on his quick lap. Carlos Sainz and Daniil Kvyat showed some promising pace in the Toro Rosso after two lacklustre race weekends in Spa-Francorchamps and Monza, finishing the session seventh and eighth. Felipe Massa was ninth fastest, but it should be noted that neither Williams attempted a lap on the ultra-soft tyres.Esteban Gutierrez rounded out the top ten in the updated Haas VF-16 ahead of Fernando Alonso in the McLaren in 11th. McLaren is hoping to be competitive this weekend and there is likely to be more to come from the MP4-31 after Alonso spent the majority of the session on the super-soft compound.The Force Indias were 12th and 13th after sticking exclusively to the soft tyre -- the slowest compound of all -- while Felipe Nasr managed to set the 15th fastest time with a series of runs on the ultra-softs. Once his car was back on track, Button set the 16th fastest time in the McLaren ahead of the two Renaults, Pascal Wehrlein, Marcus Ericsson and Esteban Ocon. ' ' '