1
00:00:00,000 --> 00:00:00,000


2
00:00:04,440 --> 00:00:06,384
A critical part of a comprehensive 

3
00:00:06,384 --> 00:00:08,273
exercise regimen is recovery . It 

4
00:00:08,273 --> 00:00:10,329
allows the body time to adapt to the 

5
00:00:10,329 --> 00:00:12,218
stress and breakdown of exercises 

6
00:00:12,218 --> 00:00:14,329
during the development of an exercise 

7
00:00:14,329 --> 00:00:16,384
regimen . It's important to identify 

8
00:00:16,384 --> 00:00:18,218
strenuous training days and plan 

9
00:00:18,218 --> 00:00:20,329
adequate time and training around the 

10
00:00:20,329 --> 00:00:22,273
event for recovery . Delayed onset 

11
00:00:22,273 --> 00:00:24,496
muscle soreness is generally defined as 

12
00:00:24,496 --> 00:00:26,607
the pain or stiffness post exercise . 

13
00:00:26,607 --> 00:00:28,329
It peaks around 48 hours after 

14
00:00:28,329 --> 00:00:30,273
strenuous event and makes exercise 

15
00:00:30,273 --> 00:00:32,329
difficult . The two most generalized 

16
00:00:32,329 --> 00:00:34,340
types of recovery are active and 

17
00:00:34,350 --> 00:00:36,690
passive active recovery is defined by 

18
00:00:36,690 --> 00:00:39,060
periods of reduced exercise intensity 

19
00:00:39,060 --> 00:00:41,340
or volume and allows the body to repair 

20
00:00:41,340 --> 00:00:43,229
and rebuild while still remaining 

21
00:00:43,229 --> 00:00:45,451
mobile . Passive recovery is defined by 

22
00:00:45,451 --> 00:00:47,396
periods of complete restriction or 

23
00:00:47,396 --> 00:00:49,451
significant limitation to exercise , 

24
00:00:49,451 --> 00:00:51,396
contact your units , force fitness 

25
00:00:51,396 --> 00:00:53,173
instructor , civilian certified 

26
00:00:53,173 --> 00:00:54,951
athletic trainer or some profit 

27
00:00:54,951 --> 00:00:56,840
personnel for more information on 

28
00:00:56,840 --> 00:00:57,060
performance and recovery .