Support Your Recovery Needs (SYRN) – a systemic approach to improve sport performance

Abstract

Study aim: The aim of this study was to present the Support Your Recovery Needs (SYRN) recovery system based on scientifically confirmed methods, addressing the needs of athletes based on their subjective feelings of fatigue after training or competition. Material and methods: The literature on supporting post-exercise recovery was reviewed. This was followed by an analysis of the effectiveness of selected methods. A time factor was imposed on the selected methods for which efficacy was confirmed. Depending on the type of stimulus and the time of its application, regenerative effects were assigned point values. Results: Within the SYRN approach over a dozen treatments and actions promoting post-exercise recovery have been identified. Conclusions: A methodical and organized approach should allow for the selection of recovery support methods based on their effectiveness, appropriate timing, and the combination of various methods to enhance post-exercise recovery and performance.

Effect of rest duration between sets on fatigue and recovery after short intense plyometric exercise

“…Intermittent methods are based on reports indicating that the use of rest intervals significantly influences metabolic processes during muscle work, neuromuscular coordination, the magnitude of the tolerable load in subsequent exercise sets, and the development of fatigue 9 – 11 . However, the effectiveness of intermittent methods is largely determined by the rest interval duration, which should be as precisely planned as the exercise itself to ensure adequate recovery effect 12 . According to the American College of Sports Medicine 13 , the duration of rest intervals between successive sets of intermittent exercise should be between 30 s and 5 min, depending on the planned training goal.…”

Recovery effect of self‐myofascial release treatment using different type of a foam rollers

“…Optimizing sports training, preventing negative effects of effort, and minimizing the risk of injuries are important aspects of the training process. Effective post-exertion recovery is a key condition for enhancing athletes' performance, serving as a significant factor supporting adaptation 1 . One increasingly popular form of post-exertion recovery support is the Muscle-fascial release technique, which has been described in the literature as a type of manual therapy in which muscular and other soft tissues undergo pressure.…”