Taper, or tapering, refers to the reduction of exercise before a competition or race. Tapering is believed to be essential for best performance and can take from as little to a week to two or three weeks.
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Intense exercise is scientifically defined as any activity that expends 7 metabolic equivalents (METS) per minute or more, according to the 2008 Physical Activity Guidelines for Adults issued by the Department of Health and Human Services. It is reached for >85% of your heart rate max.
Altitude training is living or training in hypoxic environments, either natural (mountains) or artificial (with oxygen-limiting breathing systems)
Compression garments are pieces of clothing, such as socks, pantyhose, sleeves, etc., that provide support and improve blood circulation. The garments can come in varying degrees of compression.
Contrast bath therapy, also known as "hot/cold immersion therapy", is a form of treatment where a limb or the entire body is immersed in warm water followed by the immediate immersion of the limb or body in ice water. This procedure is repeated several times, alternating hot and cold. Note that the treatment should always end in the ice water, as heat will induces the body's inflammatory response, while cold helps to decrease inflammation. It might be used in conjunction with Cryotherapy
Dynamic stretching are active movements of muscle that bring forth a stretch but are not held in the end position. The opposite of this is static stretching, consisting of stretching in which the position is held for any given amount of time. Examples includes lunges, jump squats, leg kicks, air squats
High Intensity Interval training is a type of training that involves a series of high-intensity exercise bouts interspersed with rest or relief periods. The high-intensity periods are typically close or higher to anaerobic exercise (~130% v02max) , while the recovery periods involve activity of lower intensity (~60% v02max)
Plyometrics, also known as "jump training" or "plyos", are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength). Plyometrics are primarily used by athletes, especially martial artists, sprinters and high jumpers, to improve performance, and are used in the fitness field to a much lesser degree Examples include : - Squat jump (jumping squat, jump squat): combination of jump (not to be confused with tuck jump) and squat. Squat down then jump off the ground as high as possible, with extended and vertical legs - Box jumps: jump onto and off of a large box 18" or higher. - Vertical depth jump: starting from the top of a box, jump down and back up as fast as possible - Plyometric push-up (plyo push-up): perform a push up, but exert enough upward force to lift the hands and body off the ground
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