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6 timeless recovery methods to help you. Learn new ways to apply proven concepts with our All Natural PED recovery sleeves

Increase your workout recovery with our negative pressure, compression sleeve.

It uses palm cooling and heating to help you recover. By reversing the effects of heat fatigue, reducing inflammation and stimulating blood flow. Speeding up the recovery process. Check out these 6 ways that you can use it to improve your exercise recovery. With 2 additional ways you can use it to offset recovery and increase adaptation.

Recovery

1-Use it on your rest periods to increase your strength endurance

The strength endurance gains that you experience at the end of your weight training sets make this recovery sleeve unique. Due to its ability to aid your intra-workout recovery on your rest periods by enhancing palm cooling. And your total rep volume on your later sets.

The arms receive the greatest benefit. Being closest to the source of the palm cooling. Use the palm cooling recovery sleeve for 1 to 3 minutes between sets. And rotate each arms use of the recovery sleeve throughout your workout.

If you want to maximize the body’s response to the recovery sleeve. Use exercises that increase the arm’s muscle activation the most.[1-4] This includes all of your bicep and tricep exercises. And then chest exercises where the triceps help carry the load, namely on the bench press and on dips.[5] And also on back exercises where the biceps help carry the load, such as on chin ups and pull ups.

The removal of heat during your workouts will allow you to expend more energy. And increase your overall volume of work.

As a side benefit. If you use palm cooling recovery on the majority of your rest periods.  Then you may experience less DOMS by reducing inflammation and fatigue throughout your workout.

2-Use it post-workout to kick start the cool down and recovery process

You want to immediately start recovering from the stress that you placed on your body during the workout. The sooner you start the cool down, the better.

You will notice that your heart-rate, breathing and sweating return to normal with in 1-5 minutes. Ideally, you should use the palm cooling recovery sleeve for 5 minutes per arm post-workout. If you still feel like you need more time to recover after your initial cool down. Then extend your cool down period as needed.

After a late night workout. The number one time when you need to cool down and recover from an elevated core temperature. If you suffer from difficulty falling asleep after your late night workouts. Then immediately cooling your body after your workout may improve your ability to fall asleep. By lowering your core temperature just before bed.[6]

3-Use it to pre-cool before your workout to increase performance

The hotter and more humid the day. The more valuable your cooling sleeve becomes. Use it between 5 to 30 minutes to pre-cool. And increase your athletic performance before an athletic event or a workout.[7]

This technique mainly benefits endurance athletes.[8] As weight trainers will want to warm up their muscles before a weight lifting session unless the heat and humidity say otherwise.

4-Use it to warm up before your workout

Use your palm heating recovery sleeve before your workout to get the blood flowing and warm up. Especially useful on cold days.

You can expect to get roughly 10 hours from one hot pack. Which will last from your pre-workout warm up. All the way through your post-workout recovery window. Post-workout, only use hot with hot and cold contrast if you want to improve your recovery.

5-Use it with hot and cold contrast to stimulate blood flow and enhance recovery

Use hot and cold contrast recovery for the best recovery results after weight training.[9]

Much like hot and cold contrast showers. But more practical due to ease of use. The same goal applies here. Always finish cold. Pick your starting point based on your current body temperature and your surrounding environmental temperature. If already hot, then start cold. If a cold day or if your body cooled down from your workout, then start hot.

You want to alternate hot and cold every minute. But 2 or 3 minutes also works. Just make sure you use a 1 to 1 ratio of hot and cold.[10] And use a duration between 6 to 12 minutes total.[11] Completing 3 to 6 rotations of hot and cold.

Ideally, you can use the palm cooling or heating sleeve on one arm. And then apply the same heating or cooling technique on the opposite arm minus the recovery sleeve. Alternate between hot and cold on both arms every minute.

Not as effective, but you can also apply heat on the left arm and cold on the right arm. And then switch the arm that experiences hot and cold every minute. While also switching the arm that uses the recovery sleeve throughout your 6 to 12 minute recovery period.

6-Use it to enhance your perceptual recovery

If it feels good, then it will put your mind in a favorable position to succeed.  Which you can then use to enhance your recovery and aid your performance.

The negative pressure feels good due to the tightness of the sleeve. While applying cold to your hot body provides a relief.

Use the belief effect to put your mind in a position succeed. And take advantage of the most powerful recovery tool of them all.

Adaptation

1-Use it to increase adaptation by making your workouts harder with heat sessions

Do not use heat sessions or heat training without approval from your medical professional. And only perform it under medical supervision.

Use heat training sessions to acclimate the body to hot conditions. And make your workouts harder by increasing heat fatigue and heat stress. While this will limit your overall volume of work. It should help make your future workouts easier by making your body more efficient at regulating its core temperature. Which could improve your exercise performance in hot and cool environments.[12] The use of heat training for adaptation purposes may also increase the effectiveness of palm cooling.

Ideal for endurance athletes. To use heat training. Apply palm heating using your negative pressure compression sleeve during your workouts while on a stationary exercise machine. One hot pack will last you roughly 10 hours. Increase the heat intensity by using a hot room or sauna pre-workout.

2-Use it to increase adaptation by making your workouts harder with a NEW form of blood flow restriction (BFR) training

Do not use blood flow restriction training without approval from your medical professional. And only perform it under medical supervision.

With blood flow restriction, you apply restrictive cuffs to the top of the arm and lift light weights. This venous restriction causes muscle cell swelling and metabolic stress. Which create noticeable post-workout size gains in the arms.

And that’s how you normally use blood flow restriction.

But why would you want to lift light weights and restrict blood flow when you could just lift heavy weights instead? What’s the point?

In its current form.[13, 14] Blood flow restriction training might not fit into your workout schedule. Since you are not injured, not on a deload, and don’t have any interest or extra time to lift light weights. You, like most of us, would prefer to lift heavy weights instead.

Well, you can perform blood flow restriction in more ways than one. You can lift it with heavier weight. And the heavier weight and blood flow restriction won’t impact your ability to recover because of the palm cooling recovery benefits.

Here’s how you do it.

You just combine blood flow restriction and palm cooling. This will help you create a more practical way to incorporate blood flow restriction training into your workouts.

To do so. You must apply blood flow restriction and palm cooling to the resting arm only, and rotate arms throughout your circuit. While your free arm performs unilateral circuits with weight in the 8-12 rep to failure range for 4 to 5 minutes. In those 4 to 5 minutes you can do 4 sets. You want to alternate biceps and triceps to not tire either muscle group out completely during your circuit.

This will allow you to get the size and recovery benefits of both techniques. The palm cooling allows you to bounce back much faster than without it. Allowing you to use blood flow restriction with higher loads and intensities.

Now you can use blood flow restriction training with your normal arm workout, or you can continue to use it at the end of your workouts with low loads. However you choose to use it, enjoy the extra options.

Conclusion

Recovery verse adaptation. Each walk a fine line in getting you stronger.

Recover too much and you might lose some of the strength, size and recover ability brought forth by adaptation, which only hurts you in the long run. Don’t recover enough and your workout intensity and frequency may suffer, which only hurts you in the long run.

Whatever you decide, make sure you switch it up from time to time. And keep walking that fine line so you experience the best of both worlds.

I’m a hit and miss writer, Tom Peashock (@allnaturalped), who specializes in workout recovery.

Disclosures:  If you came to this site from another website, ezine or publisher. Please note that they may have received benefits for using our content to their audiences or for directing traffic to this website.

References

1-Contreras, Bret. “Inside the Muscles: Best Chest and Triceps Exercises.” T NATION. T NATION LLC. 22 Febuary 2010. <http://www.t-nation.com/free_online_article/sports_body_training_performance/inside_the_muscles_best_chest_and_triceps_exercises>

2-Contreras, Bret. “Inside the Muscles: Best Back and Biceps Exercises.” T NATION. T NATION LLC. 15 March 2010. <http://www.t-nation.com/free_online_article/sports_body_training_performance/inside_the_muscles_best_back_and_biceps_exercises>

3-Moussa, Adel. “SuppVersity EMG Series – Biceps Brachii: The Very Best Exercises for Sleeve Bursting Biceps.” SuppVersity – Nutrition and Exercise Science for Everyone. 14 July 2011. <http://suppversity.blogspot.com/2011/07/suppversity-emg-series-biceps-brachii.html>

4-Moussa, Adel. “SuppVersity EMG Series – M. Triceps Brachii: The Best Exercises to Get That Horseshoe Look on Your Triceps .” SuppVersity – Nutrition and Exercise Science for Everyone. 11 August 2011. <http://suppversity.blogspot.com/2011/08/suppversity-emg-series-m-triceps.html>

5-Kwon, Young Sub. “Effect Of Palm Temperature On Fatigue During High Intensity Bench Press Exercise.” Med Sci Sports Exerc. 2010 Aug;42(8):1557-65. Abstract: http://www.ncbi.nlm.nih.gov/pubmed/20139781. Full Text: https://repository.unm.edu/bitstream/handle/1928/9811/Dissertationformat1.pdf?sequence=1&isAllowed=y

6-Mercola,  Dr. Joseph. “Do Cold Temperatures Improve Sleep?” Mercola.com. Dr. Mercola. 19 December 2009. <http://articles.mercola.com/sites/articles/archive/2009/12/19/Do-Cold-Temperatures-Improve-Sleep.aspx>

7-Johnson, Liz. “Performance Point Pre-Cooling.” Canadian Sport Institute Pacific. February 2008. <http://www.csipacific.ca/wp-content/pdfs/pp/performance-point-phys-0802-pre-cooling.pdf>

8-Marino, F E. “Methods, advantages, and limitations of body cooling for exercise performance.”  Br J Sports Med 2002;36:89-94. <http://bjsm.bmj.com/content/36/2/89.full>

9-Halson, Dr. Shona. “WaterBased Recovery Techniques,The Experience from the AIS.” 7:28-9:13; 17:06-17:40. ASPETARQatar. Aspetar.com. 27 March 2013. <http://www.youtube.com/watch?v=n5XNTcgILdc&index=4&list=PLkeoBd4A272MrL67b6SfqzGHyRZrML3cb>

10-Halson, Dr. Shona. “WaterBased Recovery Techniques,The Experience from the AIS.” 20:29-20:48. ASPETARQatar. Aspetar.com. 27 March 2013. <http://www.youtube.com/watch?v=n5XNTcgILdc&index=4&list=PLkeoBd4A272MrL67b6SfqzGHyRZrML3cb>

11-Versey, Dr Nathan. “AIS Water Immersion for recovery.” 0:25-0:50. Australian Sports Commission. Australian Institute of Sport. 28 October 2013. <http://www.youtube.com/watch?v=uaTHh59Y5bI>

12-Lorenzo, Santiago; Halliwill, John R.; Sawka, Michael N.; Minson, Christopher T. “Heat acclimation improves exercise performance.” J Appl Physiol. Oct 2010. Full Text: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2963322/?report=classic

13-Schoenfeld, Brad. “Blood Flow Restriction Training.” T NATION. T NATION LLC. 16 September 2013. <http://www.t-nation.com/free_online_article/most_recent/blood_flow_restriction_training>

14-Wilson, Jacob. “Ask The Muscle Prof: What’s The Deal With Occlusion Training?” Bodybuilding.com. Bodybuilding.com, LLC. 16 November 2013. <http://www.bodybuilding.com/fun/ask-the-muscle-prof-occlusion-training.html>

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