Post Game Acute Recovery & EPOC 

Recovery is a complex area because it is time specific, situation specific and depends on the individual as well. 

 

However, after a high intensive training or post game the PRIMARY thing to focus on is the breathing. Why is that? Because after 90 minutes there are key areas that are significantly impacted and closely connected to the breathing. The 3 key areas to evaluate and to address Post Game are: 

 

Respiratory Rate - 3 x higher  

Heart Rate - 4 x higher 

Heart Rate Variability (a readiness & recovery metric) - 70% lower 

 

 

The level of EPOC depends upon the intensity and duration of the exercise but the intensity matters most. The higher the EPOC the higher the EE (Energy Expenditure) is in the hours and days following the high intensity training or game. The key is to focus on slowing down the respiratory rate and heart rate immediately with breathing protocols to reduce energy expenditure. This in turn speeds up recovery and improves Heart Rate Variability. It is particurlarly important for late night games because it is closer to sleep time. Even slight deviations in the respiratory rate and heart rate will have a negative impact on sleep and thereby recovery.