A return to a normal state of health, mind, or strength.
Most athletes know that getting enough rest after exercise is essential to high-level performance, but many still over train and feel guilty when they take a day off. The body repairs and strengthens itself in the time between workouts, and continuous training can actually weaken the strongest athletes.
In the worst-case scenario, too few rest and recovery days can lead to overtraining syndrome – a difficult condition to recover from. During your recovery, the body adapts to the stress of exercise and the real training effect takes place. Recovery also allows the body to replenish energy stores and repair damaged tissues. Exercise on the Power Plate machine or any other physical work causes changes in the body, such as muscle tissue breakdown and the depletion of energy stores (muscle glycogen) as well as fluid loss. However, keep in mind that with Power Plate training, you undergo 900 muscle contractions within 30 seconds of workout. This will result in a lot of stress on your muscular and neurological systems at the end of your 30-minute session.
Learn to recognize the signs of overtraining: a feeling of general malaise, staleness, depression, decreased sports performance and increased risk of injury, among others. Whole body vibration also effects your nervous system and you must rest to assure proper recovery at this level as well.
There are two categories of recovery: Short-term and long-term.
Short-term (immediate) recovery is needed after a particularly intense training session, and long-term recovery needs to be build into your weekly training schedule. Both are important for optimal sports performance.
Power Plate training provides immediate recovery through the massage component. Try to not skip it since it is an amazing way to relax, recover your cardiorespiratory system and leave the session with a feeling of replenishment. The massage is also the time for soft tissue (muscles, tendons, ligaments) repair and the removal of chemicals that build up as a result of cell activity during exercise because the vibration increases blood flow which is directed away from the skin and directed toward areas that need it the most such as muscles.
Regarding long term recovery, Power Plate users are advised to take at least one day rest between sessions. This will allow your body to build a better adaption to the vibration and its effects. There are limits to how much stress the body can handle before it breaks down.
In conclusion, starting a new form of training, such as whole body vibration, can be very enthusiastic and highly motivating, however, the principal of recovery and the risk of over-training applies and you will achieve optimum results by following these principles. Power Plate machines feature great massage positions. Find them here!
-Sylvie Patrick, Southeastern Training Manager