After participating in 2 physical activity session then completing 2 different methods of recovery. It will then be discussed about the elements of a good recovery session and the purpose of each element. Then I will discuss which method of recovery was better and why. The first most important element of a good recovery is hydration, after a game you should be replacing electrolytes which are lost from sweat and water to stay hydrated. After hydration you should do an active movement recovery such as things like walking, then your stretches like high-knees, butt flicks, toe touches etc, to release the remaining lactic acid. The third most important element is stretching, static stretching should be done to prevent injury and to reduce soreness. The next important element of recovery to do after a game is to eat food, preferably food with carbs, to restore energy and protein to repair muscles.
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After it is really important to rest, preferably 10-12 hours of interrupted sleep, between 10:30pm - 4am is when the average person gets deep sleep and your body gets the most rest. After you wake from rest it is then important for injury treatment, RICER is a good process to use on any injuries so you are ok for your next game or training, RICER stands for roller, ice, compression, elevation and rest. The final element for a good recovery is mental downtime, this means to not do any physical activities, maybe to watch a movie or play cards
After it is really important to rest, preferably 10-12 hours of interrupted sleep, between 10:30pm - 4am is when the average person gets deep sleep and your body gets the most rest. After you wake from rest it is then important for injury treatment, RICER is a good process to use on any injuries so you are ok for your next game or training, RICER stands for roller, ice, compression, elevation and rest. The final element for a good recovery is mental downtime, this means to not do any physical activities, maybe to watch a movie or play cards