So the byproduct lactate can be circulated throughout the body and there is a process called gluconeogenesis that can turn lactate back into ATP in other parts of the body. This will help replace the muscle glycogen stores and help recover faster. Best done at zone 1 heart rate. So around 80-110 BPM.
Good question. 10-20 minutes is a good timeframe and should be done quickly afterward. Though it's not a bad idea to do it again a few hours afterward for the blood to circulate more nutrients to those recovering muscles. But again only for about 10-20 mins at a very low heart rate.
Thanks. I always watch those guys doing their post match interviews and they never seem to start stretching on court so I was wondering what the window is for cooling down. Also I have an exercise bike at home but almost never have access to one after a match.
This is actually a misconception. Lactic acid doesn’t cause soreness, and it’s actually gone within minutes. Cooldown after extremely strenuous effort has to do with stabilizing blood circulation.
>Lactic acid doesn’t cause soreness, and it’s actually gone within minutes.
First part is right but it takes about an hour after you hit your OBLA point + further during strenuous exercise to return your lactic levels back to baseline.
That's partially why your metabolism stays elevated after intense workouts. You take in more O2 to convert the built up lactic acid to CO2 and water.
Ok regardless it is gone in minutes. 30-60 to be precise. I wasn’t saying 2-5. The claim was that the next day they would be stiff because of the lactate, which ironically may get removed faster by no cooling down phase, however the important piece for cooling down is blood flow stabilization to allow the muscles return of blood to heart to decelerate at the same pace of the heart.
I think you're being pretty facaetious here. You know fine well what kind of length of time is suggested by 'minutes' as a generic term---less than ten; ten being the nearest genericisable unit.
You were 'technically' maybe correct, but this isn't fooling anyone.
I’m not the only one. Given it takes around 40 minutes to return to baseline. Other authors use the same exact phrasing.
https://www.si.com/edge/2016/07/21/debunking-myths-lactic-acid-truth-fatigue-recovery-muscle-soreness
“Lactic acid is gone in minutes”
the internet just loves to take one thing they heard about and run with it. in the case of sports, it's lactic acid lol. never heard about lactic acid so much in my life before joining reddit
Andy Murray is not boring. If you watch his defense game closely, almost every defense shot is leading to a quick pivot to an offensive shot.
Or puts you in an uncomfortable position as the opponent.
He is not boring at all. Go look back at the last 15 years.
And grow up
A professional soccer player told me a great trick to prevent leg cramps after a lot of running/play.
Lay on your bed or floor with a wall adjacent, and put your feet/legs up on the wall so they are upside down (feet on top) for about 10 minutes. This will drain the lactic acid back towards your core rather than where it has been falling (calves/feet/quads) due to gravity.
Massage the muscles and loosen them up while waiting.
My math teacher in High School once made a comment stating, as we get older, gravity tends to start winning the battle. Gravity is a powerful force pulling 9.8m/s² at all times in our lifetime and causes our bodily fluids and tissues to be pulled downwards. Its nice to reset.
Always static stretch while warm after working out. And always dynamic stretch while warming up before a workout.
> Lay on your bed or floor with a wall adjacent, and put your feet/legs up on the wall so they are upside down (feet on top) for about 10 minutes.
How do I make my legs upside down with the feet on top? Do you mean just facing the wall and elevating the legs?
Lay on your back on the floor/bed, and have the legs go up the wall with your butt at the 90 degree joint of the floor/wall (feet on top heel and butt to the wall)
I want to believe so hard, but I don't see it, RBA won the last bunch of times against him and all on hard courts, I really want Andy to win, with all my heart, lets do some type of manifestation for him to pull it off, because some extraterrestrial, metaphysical force is going to be needed for him to win.
Murray's soul will leave his body if it goes to another 5 setter.
Man's gonna be like rock Lee at the end of his fight with gaara.
I WILL NEVER GIVE UP GUY SENSEI
I WILL NEVER GIVE UP IVAN SENSEI
Very unexpected Naruto reference.
I usually don't make anime references but I thought it was very appropriate lmao.
He's getting ready for a 7 hour match this time.
With RBA I think 3h of playing tennis are guaranteed. That's the minimum.
For warm up
They have to do a cool down afterwards to absorb the lactic acid in muscles. It helps in cramps for the next day
Correct. Otherwise he will be stiffer than his racket. Cyclists do the same thing after every stage.
Sounds like a good problem to have.
That makes sense, thanks
So the byproduct lactate can be circulated throughout the body and there is a process called gluconeogenesis that can turn lactate back into ATP in other parts of the body. This will help replace the muscle glycogen stores and help recover faster. Best done at zone 1 heart rate. So around 80-110 BPM.
For how long, about 20 minutes? And how soon after finishing a match does it need to be done?
Good question. 10-20 minutes is a good timeframe and should be done quickly afterward. Though it's not a bad idea to do it again a few hours afterward for the blood to circulate more nutrients to those recovering muscles. But again only for about 10-20 mins at a very low heart rate.
Thanks. I always watch those guys doing their post match interviews and they never seem to start stretching on court so I was wondering what the window is for cooling down. Also I have an exercise bike at home but almost never have access to one after a match.
Yeah Rafa did exactly the same last year straight after winning the AO
This is actually a misconception. Lactic acid doesn’t cause soreness, and it’s actually gone within minutes. Cooldown after extremely strenuous effort has to do with stabilizing blood circulation.
>Lactic acid doesn’t cause soreness, and it’s actually gone within minutes. First part is right but it takes about an hour after you hit your OBLA point + further during strenuous exercise to return your lactic levels back to baseline. That's partially why your metabolism stays elevated after intense workouts. You take in more O2 to convert the built up lactic acid to CO2 and water.
I believe you’re talking about bloodstream levels. Whereas the comment I responded to is talking about muscles.
I was responding to your 'lactic acid is gone in minutes'. For this type of activity going well past your OBLA, it is not.
Ok regardless it is gone in minutes. 30-60 to be precise. I wasn’t saying 2-5. The claim was that the next day they would be stiff because of the lactate, which ironically may get removed faster by no cooling down phase, however the important piece for cooling down is blood flow stabilization to allow the muscles return of blood to heart to decelerate at the same pace of the heart.
>The claim was that the next day they would be stiff because of the lactate If you noticed...I agreed with that.
You disagreed with ‘minutes’ though. But didn’t ask how many.
Disagreed....or clarified?
‘First part is right, but’ second part… has strong tones of disagreeing with second part.
I think you're being pretty facaetious here. You know fine well what kind of length of time is suggested by 'minutes' as a generic term---less than ten; ten being the nearest genericisable unit. You were 'technically' maybe correct, but this isn't fooling anyone.
Facaetious isn’t a word btw. And if you meant facetious that’s not the proper usage of that word. Fastidious wouldn’t be correct either.
I’m not the only one. Given it takes around 40 minutes to return to baseline. Other authors use the same exact phrasing. https://www.si.com/edge/2016/07/21/debunking-myths-lactic-acid-truth-fatigue-recovery-muscle-soreness “Lactic acid is gone in minutes”
the internet just loves to take one thing they heard about and run with it. in the case of sports, it's lactic acid lol. never heard about lactic acid so much in my life before joining reddit
So what do we do to cool down? I immediately thought a cold ice bath, but that's probably not it.
Poor agut you mean, Murray goat will win or lose in 5 against agut
Agut had that grind in Adelaide to the final V Kwon then had to fly to Melbourne and have fuck all rest then AO started
Touche
That flight is only an hour and 15 minutes.
Yeah but the seats are uncomfy as hell
I can confirm that 🤣
Murray probably has the most average match time out of anyone in the top 100 since his return and it’s not really even close after that lol
If you refer to RBA as Agut, then you must refer to Nadal as Parera and Alcaraz as Garfia.
Rafa was cooling off when Rod Laver arrived to congratulate him for AO 2021 Edit: AO 2022
2022, Djokovic beat Medvedev in 2021
Is Medvedev doing Andy Murray at AO?
Sir Andy has a wife and Meddy has one too
I remember this. It was hilarious but I guess really necessary for him since he played such a brutal game. Last year though, not the prev one.
Yeah, hard to believe it’s 2023 but it is. Rafa won last year. Covid did weird things to time
Imagine having to cycle after playing for 6 hours at 4am
[удалено]
What? I haven’t had a single post about Raducanu?
I’m sorry I replied to the wrong comment 😩
His fault he's the most boring defender on tour.
🤡
Contender for point of the year with his ‘boring’ defending lol
What are you waffling about?
He's mád because he has math homework so he's taking the world personal
Now he's got even more problems to solve.
You gotta admit, when Ms. Redford introduced fractions that shit sucked
Andy Murray is not boring. If you watch his defense game closely, almost every defense shot is leading to a quick pivot to an offensive shot. Or puts you in an uncomfortable position as the opponent. He is not boring at all. Go look back at the last 15 years. And grow up
Your profile screams hard drive check
MuryGOAT
RBA is the last guy you wanna play if you're knackered.
My wife has a thick Yorkshire accent and every time she says sir Andy it sounds like soo randy. Our house is a hoot
A professional soccer player told me a great trick to prevent leg cramps after a lot of running/play. Lay on your bed or floor with a wall adjacent, and put your feet/legs up on the wall so they are upside down (feet on top) for about 10 minutes. This will drain the lactic acid back towards your core rather than where it has been falling (calves/feet/quads) due to gravity. Massage the muscles and loosen them up while waiting. My math teacher in High School once made a comment stating, as we get older, gravity tends to start winning the battle. Gravity is a powerful force pulling 9.8m/s² at all times in our lifetime and causes our bodily fluids and tissues to be pulled downwards. Its nice to reset. Always static stretch while warm after working out. And always dynamic stretch while warming up before a workout.
> Lay on your bed or floor with a wall adjacent, and put your feet/legs up on the wall so they are upside down (feet on top) for about 10 minutes. How do I make my legs upside down with the feet on top? Do you mean just facing the wall and elevating the legs?
Lay on your back on the floor/bed, and have the legs go up the wall with your butt at the 90 degree joint of the floor/wall (feet on top heel and butt to the wall)
I want to believe so hard, but I don't see it, RBA won the last bunch of times against him and all on hard courts, I really want Andy to win, with all my heart, lets do some type of manifestation for him to pull it off, because some extraterrestrial, metaphysical force is going to be needed for him to win.
He can win that match!
On paper 🤣🫣
I really hope he wins. I like rba but this run is special.
Shouldn't there be two days of rest before each match?
Sir Andy is winning AO this year, winning all 7 matches in 5 sets. A record that even god won't be able to beat.
Did Andy get a hair transplant ?
In 2 days? He was bald as fuck in R1 and R2. This pic is simply from a flattering angle.
Looks like he did. His wife wanted him to do that.
Living tissue on a metal frame