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- Ahokas, Essi K., et al.
(författare)
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Effects of Water Immersion Methods on Postexercise Recovery of Physical and Mental Performance
- 2019
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Ingår i: Journal of Strength and Conditioning Research. - 1064-8011 .- 1533-4287. ; 33:6, s. 1488-1495
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Tidskriftsartikel (refereegranskat)abstract
- The aim of this study was to compare the effectiveness of 3 water immersion interventions performed after active recovery compared with active recovery only on physical and mental performance measures and physiological responses. The subjects were physically active men (age 20-35 years, mean ± SD 26 ± 3.7 years). All subjects performed a short-term exercise protocol, including maximal jumps and sprinting. Four different recovery methods (10 minutes) were used in random order: cold water immersion (CWI, 10° C), thermoneutral water immersion (TWI, 24° C), and contrast water therapy (CWT, alternately 10° C and 38° C). All these methods were performed after an active recovery (10-minute bicycle ergometer; heart rate [HR] 120-140 b·min, 60-73% from age-calculated maximum HR), and the fourth method was active recovery (ACT) only. Within 96 hours after exercise bouts, recovery was assessed through a 30-m maximal sprint test, maximal countermovement jump (CMJ), self-perceived muscle soreness and relaxation questionnaires, and blood lactate, creatine kinase, testosterone, cortisol, and catecholamine levels. The self-perceived feeling of relaxation after 60-minute recovery was better (p < 0.05) after CWI and CWT than ACT and TWI. Statistically significant differences were not observed between the recovery methods in any other marker. In the 30-m sprint test, however, slower running time was found in ACT (p < 0.001) and CWT (p = 0.005), and reduced CMJ results (p < 0.05) were found in ACT when the results were compared with baseline values. Based on these findings, it can be concluded that CWI and CWT improve the acute feeling of relaxation that can play a positive role in athletes' performance and well-being.
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| 2. |
- Ahokas, E K, et al.
(författare)
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Minimal effect of water immersion on markers of inflammation and muscle damage after intensive exercise
- 2019
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Ingår i: Proc Physiol Soc 44.
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Konferensbidrag (refereegranskat)abstract
- Water immersion methods, such as cold water immersion and contrast water therapy are popular recovery interventions after athletic training and competition. Nevertheless, post-exercise cold water immersion may actually inhibit hypertrophic signalling pathways and muscle adaptation to training (1). It is has been commonly assumed that the mechanism of impaired training adaptation is mediated by blunted inflammatory responses to muscle-damaging exercise, although this assumption has been questioned by recent data (2). A weakness of previous studies is omission of active recovery in water immersion interventions, which would arguably be utilised in addition to water immersion by athletic populations. The aim of this study was to compare the influence of three water immersion methods, performed after active recovery, on inflammatory responses to muscle-damaging exercise. Nine male participants (age 20-35 y) performed an intensive exercise protocol, consisting of maximal jumps and sprinting, on four occasions. After each trial, participants completed one of four recovery protocols in a randomised, crossover design (ACT, active recovery only, 10 min cycling; heart rate 120-140 b/min; CWI, active recovery followed by 10 min cold water immersion, 10°C; TWI, active recovery followed by 10 min temperate water immersion, 24°C and CWT, active recovery followed by contrast water therapy, 10 min alternating 10°C and 38°C in 1 min cycles). The study was conducted in accordance with the Declaration of Helsinki and approved by the local ethical review board. Venous blood samples were collected pre-exercise and 5 min, 60 min, 24 h, 48 h and 96 h post-exercise, then analysed for myocyte chemoattractant protein 1 (MCP-1) and creatine kinase (CK) using ELISA and high-sensitivity C-reactive protein (hs-CRP) using a chemiluminescence assay. Two-way repeated measures ANOVA was used to compare biomarker concentrations between groups over time. There were no differences in biomarker concentrations during exercise and recovery between groups across the six time points, however main effects of time were present for all three markers (MCP-1: F(2.32, 18.56) = 23.1, p < 0.0001; CK: F(2.059, 16.47) = 8.74, p = 0.002; hs-CRP: F(1.07, 8.57 = 13.8, p = 0.005). Tukey’s post-hoc analysis of simple time effects revealed increases in MCP-1 at post-5 min versus pre in all groups except CWT. In TWI and CWI, MCP-1 was still elevated above pre at 60 min post-exercise. hs-CRP peaked at 24 h post-exercise in all groups. CK was elevated at post-60 versus pre in all groups and at post-24 except in CWT. Our findings suggest that use of cold or thermoneutral water immersion in combination with active recovery may slightly prolong the immediate post-exercise elevation in MCP-1 but have minimal overall effect on markers of inflammation and muscle damage.
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| 3. |
- Ahokas, Essi K., et al.
(författare)
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Nocturnal Heart Rate Variability in Women Discordant for Hormonal Contraceptive Use
- 2023
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Ingår i: Medicine & Science in Sports & Exercise. - : Ovid Technologies (Wolters Kluwer Health). - 0195-9131 .- 1530-0315. ; 55:7, s. 1342-1349
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Tidskriftsartikel (refereegranskat)abstract
- Purpose The aim of this study was to investigate within-cycle differences in nocturnal heart rate (HR) and heart rate variability (HRV) in naturally menstruating women (NM) and women using combined hormonal contraceptives (CU) or progestin-only hormonal contraceptives (PU).Methods Physically active participants were recruited into three groups: NM (n = 19), CU (n = 11), and PU (n = 12). Participants’ HR and HRV (with Bodyguard 2 HRV monitor), and blood hormones were monitored during one menstrual cycle (MC) (NM-group) or for 4 weeks (CU and PU-groups). Estradiol, progesterone, and luteinizing hormone were analyzed from fasting blood samples collected four times in the NM (M1 = bleeding, M2 = follicular phase, M3 = ovulation, and M4 = luteal phase) and PU groups (M1 = lowest E2; M2 = M1 + 7 days; M3 = M1 + 14 days; M4 = M1 + 21 days) and twice in the CU group (active and inactive pill phases). After every blood sample, nightly HR and HRV were recorded and examined as an average from two nights.Results Hormonal concentrations differed (p < 0.05) between MC phases in the NM- and PU-groups, but not (p ≥ 0.116) between the active and inactive phases in the CU-group. In the NM- and PU-groups, some of the HRV values were higher, while in the NM-group, HR was lower during M2 compared to M3 (p < 0.049) and M4 (p < 0.035). In the CU-group, HRV values (p = 0.014-0.038) were higher, and HR was lower (p = 0.038) in the inactive phase compared to the first week of the active phase.Conclusions The MC and hormonal cycle phases influence autonomic nervous system balance, which is reflected in measurements of nocturnal HR and HRV. This should be considered when monitoring recovery in physically active individuals.
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| 4. |
- Ahokas, E. K., et al.
(författare)
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Water immersion methods do not alter muscle damage and inflammation biomarkers after high-intensity sprinting and jumping exercise
- 2020
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Ingår i: European Journal of Applied Physiology. - : Springer Science and Business Media LLC. - 1439-6319 .- 1439-6327. ; 120, s. 2625-2634
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Tidskriftsartikel (refereegranskat)abstract
- Purpose: The aim of this study was to compare the efficacy of three water immersion interventions performed after active recovery compared to active recovery only on the resolution of inflammation and markers of muscle damage post-exercise. Methods: Nine physically active men (n = 9; age 20‒35 years) performed an intensive loading protocol, including maximal jumps and sprinting on four occasions. After each trial, one of three recovery interventions (10 min duration) was used in a random order: cold-water immersion (CWI, 10 °C), thermoneutral water immersion (TWI, 24 °C), contrast water therapy (CWT, alternately 10 °C and 38 °C). All of these methods were performed after an active recovery (10 min bicycle ergometer), and were compared to active recovery only (ACT). 5 min, 1, 24, 48, and 96 h after exercise bouts, immune response and recovery were assessed through leukocyte subsets, monocyte chemoattractant protein-1, myoglobin and high-sensitivity C-reactive protein concentrations. Results: Significant changes in all blood markers occurred at post-loading (p < 0.05), but there were no significant differences observed in the recovery between methods. However, retrospective analysis revealed significant trial-order effects for myoglobin and neutrophils (p < 0.01). Only lymphocytes displayed satisfactory reliability in the exercise response, with intraclass correlation coefficient > 0.5. Conclusions: The recovery methods did not affect the resolution of inflammatory and immune responses after high-intensity sprinting and jumping exercise. It is notable that the biomarker responses were variable within individuals. Thus, the lack of differences between recovery methods may have been influenced by the reliability of exercise-induced biomarker responses.
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| 8. |
- Ahokas, Essi K., et al.
(författare)
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A post-exercise infrared sauna session improves recovery of neuromuscular performance and muscle soreness after resistance exercise training
- 2023
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Ingår i: Biology of Sport. - : Termedia Sp. z.o.o.. - 0860-021X .- 2083-1862. ; 40:3, s. 681-689
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Tidskriftsartikel (refereegranskat)abstract
- : The aim of this study was to investigate effects of a single infrared sauna (IRS) session on postexercise recovery of neuromuscular performance, autonomic nervous system function, subjective sleep quality, and muscle soreness. Male basketball players (n = 16) performed two trials consisting of a complex resistance exercise protocol (maximal strength with plyometrics), followed by either 20 min passive recovery (PAS) or IRS (temperature 43±5°C), in a randomized crossover design, with trials separated by one week. Recovery of neuromuscular performance was assessed using 20 m maximal sprint, maximal countermovement-jump (CMJ), and isometric leg press tests, performed 14 hours after exercise. Heart rate (HR), heart rate variability (HRV), sleep diary, muscle soreness, and indirect muscle damage markers were measured pre and post exercise. The decrease in CMJ performance from pre- to post-exercise was attenuated after IRS compared to PAS (p < 0.01). The IRS session resulted in higher HR and lower root mean square of successive differences between normal heartbeats (RMSSD), and high and low frequency power, compared to PAS (p < 0.002). Post-exercise night-time HR and HRV did not differ following IRS vs. PAS. Muscle soreness was less severe, and perceived recovery was higher after IRS compared to PAS (p < 0.01). Post-exercise IRS attenuated the drop in explosive performance and decreased subjective muscle soreness after resistance training, which may enhance mood, readiness, and physical performance of an athlete. A single IRS session had no detrimental effects on recovery of the autonomic nervous system.
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