By Riley O’Connor, MS, Michael Maksimovic, MS, John P. Porcari, PhD, Elizabeth Schwab, MS, Salvador Jaime, PhD, Scott Doberstein, MS, and Carl Foster, PhD, with Daniel J. Green

What You Need to Know

The purpose of this study was to evaluate blood lactate (BLa) clearance and exercise performance following the usage of the NormaTec Pulse 2.0 Recovery System in comparison to passive and active recovery. The researchers concluded that both NormaTec and active recovery cleared BLa significantly faster than passive recovery over a 30-minute recovery period. However, from the 15-minute measurement point onward, active recovery was more effective at clearing blood lactate than the NormaTec boots. Based on the findings of this study, recovery type does not matter for the typical gym-goer who is working out regularly but is incorporating 24 hours or more of recovery time between bouts of exercise.

Recovery is an often-overlooked element of exercise programming. This has changed a bit in recent years as people have learned more about active and passive recovery, as well as strategies such aspost-exercise passive heatingfoam rollingandcold-water immersion

Recovery can be broken down into three distinct phases: between repetitions, between sets and between workouts. One of the measures used to gauge the speed of recovery is blood lactate (BLa) clearance. Although there is not a cause-and-effect relationship between BLa and fatigue, BLa clearance can be used as an indirect measure of the build-up and clearance of metabolites associated with fatigue.

积极的恢复,涉及在运动后期的次轴锻炼的表现,已经存在shownto be the most effective method for BLa clearance. Previousstudies表明表演积极恢复at or near thelactate threshold是清除BLA最有效的方式。不仅在乳酸阈值下进行了积极的恢复与BLA间隙相关联,但它也是shownto improve subsequent performance.

Normatec是一种间歇性气动压缩装置,其具有与脚踝开始顺序膨胀的腔室,然后从脚踝开始,然后按照腿部工作,然后放气。您可能会在医院设置中看到这些设备,在那里它们用于减少血液池,并防止在床上必须花费长时间延伸时间的患者的下肢中的深静脉血栓形成。本质上,该装置正在模仿身体的天然肌肉泵促进静脉回归经过pushing blood toward the heart. The idea is that this facilitation of venous return may increase the speed of the clearance of BLa and other metabolites out of the muscles and thereby speed recovery.

是时候向列表添加NormaTec有效吗e recovery strategies? ACE enlisted the help of John P. Porcari, PhD, and his research team in the Department of Exercise and Sport Science at the University of Wisconsin–La Crosse to find out. The NormaTec System used in this study incorporated a compressive boot and sleeve that extended to the upper thigh. The purpose of this study was to evaluate BLa clearance and exercise performance following the usage of the NormaTec Pulse 2.0 Recovery System in comparison to passive and active recovery.

The Study

The research team recruited 15 apparently healthy male college students between the ages of 20 and 27 years old. They were all exercising at least five times per week, including high-intensity training at least once per week, and did not have any lower-extremity or back injuries during the prior six months.

Each participant first completed a maximal cycle ergometer test to determine maximal oxygen consumption (VO2最大),最大心率(HRMAX),通风阈值(VT)和峰值电源输出(PPO)(表1)。由于与研究方案无关的骨压损伤,一名参与者辍学。

至少24小时后,参与者进行了基线testing对于垂直跳跃高度,敏捷性(使用aT-Test.)and anaerobic power (using the Wingate test on a cycle ergometer).

在基线测试后至少48小时,参与者返回在循环中测量计上的高强度Tabate训练课程。After warming up for five minutes at a self-selected pace, each participant completed a Tabata-style workout, which consisted of 20 seconds of work at a power output equal to 125% of the individual’s PPO, paired with 10 seconds of unloaded pedaling, for a total of eight sets lasting four minutes. They then cooled down for three minutes at a self-selected pace.

锻炼后,将参与者随机选择以三种方式之一以三种方式恢复30分钟:

  • 被动恢复:脚抬高斜倚位置抬高
  • Active recovery: Cycling at a power output 10% below the participant’s VT
  • NormaTec recovery: Sitting in a reclined position with the feet elevated while wearing the NormaTec Pulse 2.0 Recovery System at the maximal setting

在运动之前测量BLA,在冷却后立即测量,然后在30分钟的恢复过程中以5分钟的增量。

In addition, each participant filled out two subjective recovery questionnaires after the recovery period. On the Visual Analog Scale, they placed a mark on a 10-cm line to indicate how they felt on a scale of 0 (not recovered at all) to 10 (fully recovered). On the Total Quality Recovery Scale, they quantified their recovery on a scale of 6 (very, very poor recovery) to 20 (very, very good recovery).

最后,参与者24小时后返回填写恢复问卷;执行垂直跳跃高度,敏捷和厌氧功率的测试;然后再次完成调查问卷。

整个测试序列重复三次,以便每个参与者与三个恢复策略中的每一个完成过程,塔巴塔风格锻炼和恢复会话之间至少为72小时。

The Results

BLa values at each time point for each of the three recovery modalities are presented in Table 2 and Figure 2. BLa clearance for both the NormaTec and active recovery conditions was significantly faster than passive recovery at the 5-, 10-, 20-, 25-, and 30-minute measurement periods. Active recovery cleared BLa significantly faster than NormaTec at the 15-, 20-, 25-, and 30-minute measurement periods. There was no significant difference between active recovery and NormaTec at the 5- and 10-minute time points.

图2。Blood lactate clearance among the Passive, NormaTec and Active recovery conditions

Note:Pre = Prior to the workout; Post = Immediately after cool-down; 5, 10, 15, 20, 25 and 30 = Minutes after cool-down

The performance results following each recovery condition are presented in Table 3. There was no significant difference in vertical jump height, T-Test time, or any of the Wingate performance variables among the recovery conditions or when compared to baseline.

表4中的三种不同恢复方式中的两个恢复规模问卷的数据提出。在两个调查问卷中,与被动恢复条件相比,受试者在主动恢复后立即恢复明显更高。

The Bottom Line

本研究的目的是评估BLa克丽rance and assess exercise performance after using the NormaTec Pulse 2.0 Recovery System compared to passive and active recovery. The researchers concluded that both NormaTec and active recovery cleared BLa significantly faster than passive recovery over a 30-minute recovery period. During the first 10 minutes of recovery, there was no difference in BLa clearance between the NormaTec boots and active recovery. However, from the 15-minute measurement point onward, active recovery was more effective at clearing blood lactate than the NormaTec boots.

The three exercise performance tests were chosen to reflect physical attributes that would affect athletic performance, namely agility (T-test) and anaerobic power (Wingate test and vertical jump). The researchers found no difference in peak power, mean power or power decline following any of the recovery techniques.

According to Dr. Porcari, this may be the result of the 24-hour period between the Tabata-style protocol/recovery session and the completion of the performance tests. As he explains, it’s likely that the participants were “physiologically back to normal” after 24 hours. In contrast, he says, NormaTec may be more beneficial for athletes who perform multiple bouts or heats of exercise in a single day—swimmers, track athletes and the like—who would benefit from the more rapid removal of BLa and other waste products.

Perhaps the biggest benefit, according to anecdotal statements by the study participants, is how good NormaTec feels. The massage-like experience provided relaxation and a potential stress-relief or mental-health benefit.

Stated simply, however, according to the findings of this study, recovery type does not matter for the typical gym-goer who is working out regularly but is incorporating 24 hours or more of recovery time between bouts of exercise.

This study was first published in the peer-reviewedInternational Journal of Research in Exercise Physiology