I use recovery methods to try and prevent overtraining rather than just recover. The body has a normal adaptation process that I try not to mess with.
Using #hrv4trainingapp I can see whether an athlete is in a sympathetic or parasympathetic state. I then target the state with the appropriate recovery modality to return the athlete to homeostasis and balance.
If athlete HRV scores are trending below their average, they're in a sympathetic state, which is a normal reaction to stress and should be short term. It's a normal response to the training process. In that case I'll use parasympathetic recovery modalities to achieve balance in their ANS system.
-relaxation techniques (meditation, massage, hot water therapy)
-deep water floating
-reduce training intensity
If the scores are trending above the athletes average, it means the athlete is in a parasympathetic state, which is a chronic reaction to stress and Ill use sympathetic recovery modalities to again achieve ANS balance.
-reduce overall training volume (I usually reduce volume and not intensity, because I've noticed volume has greater insult capabilities on the CNS than intensity) -intensive deep tissue therapy
-active recovery (a "mini" workout to boost GH levels)
There is an oscillation that exists which is normal and an expected response as a result of adaptation. The key is to prevent an overreaching state and the elevation of stress hormones that prevent the body from achieving adaptation. #training #recovery #adaptation #CNS #HRV