Treatment of Red Light and Recovery after Exercise

Recovery from exercise and competition is a vital element of overall training and exercise planning and paramount to high quality performance and continuing improvement. If the rate of recovery is appropriate, the higher training volumes and tensions are possible without the harmful effects of excessive training. Therefore, It is important for health and exercise professionals to understand the normal concept of recovery And recognize that there is a significant individual volatility in the context of the recovery process due to the training status (trained against non -trained), a person’s fatigue and ability to deal with physical, emotional and psychological stressors.

Very modern research has explored numerous tactics to increase the recovery process, including various nutrition strategies, dipping of cold water, stretching and compression. A newcomer to Arena Recovery Arena is red light treatment. In this blog, we will define red light treatment, briefly explain how it can benefit normal recovery and complete with some research findings based on evidence and practical estimates for health and exercise professionals.

What is red light treatment?

Treatment of red light is a relatively new method that shows a promise to enhance the recovery process. The treatment of red light consists of the application of red wavelength on the surface of the skin, in order to cause a number of normal responses, such as improved circulation, treatment of skin disorders and regeneration of cells. Interestingly, Red Light Therapy was first used by the National Aeronautics and Space Agency (NASA) to help with the development of plants and astronauts’ wounds, including uses. Since then, the application of red light treatment to different clinical and health applications has been scientifically explored.

Note that while the terms Red Light Therapy, Photobiomodulation and low -level laser treatment are often used alternatively, there are fine differences between these terms. Photovo -omatization and low -level laser therapy are essentially the same thing and include the use of red or proximal low power light, while red light therapy is a subtype of photobesatics that includes the use of only red light -consumption light.

The physiology of red light treatment: How does it work?

The general condition of red light treatment is the use of light energy to stimulate cellular function. Two of the primary normal reactions caused by red light therapy are enhanced circulation and increased production of mitochondria. These normal reactions have two deep benefits as it is about recovery of exercise:

• Exercise of high -intensity cardiopulmonary and resistance can impose significant skeletal muscle disorders, including sarcome damage, contractile proteins and connective tissue. These disorders result in a reduced ability to create top muscle forces that remain until the repair is completed. Muscle damage prevents the ability to transfer blood glucose to the cell muscle cell. This in turn leads to reduced capacity to renew glycogen reserves. Skeletal muscle damage also leads to pain and pain. Enhanced circulation reduces skeletal muscle damage and promotes better recovery.
• It is known that high levels of maximum oxygen intake (VO2max) are associated with higher performance in resistance -related events. However, VO2max also plays an integral role in recovery. Research It has shown that people with greater VO2max recover faster between repetitive sprints and therefore have a higher performance in later periods of a series of sprints. Increased production of mitochondria leads to higher VO2max levels and a better recovery.

Based on evidence Research tentrance

There is an impressive body research body on photobes and its effects on the recovery of exercise. Indeed, photobesomedia has been found to reduce inflammation indicators (eg, C-reactive protein) and oxidative stress (eg creatine kinase levels), increase the performance of the function, increase weight training repetitions and reduce the pain. These findings have been described in various exercise scenarios, such as:

• Acute exercise of resistance to the upper body
• Acute exercise of lower body resistance
• Acute cardiopulmonary exercise
• Chronic Lower body resistance exercise

There is also strong research that shows that photovioration Provides clinically significant benefits for recovery after high–Exercise of tension. In addition, it has been shown that photovioration As a method of recovery is superior to cryotherapy (ie, cold treatment).

Practical doon -site

Recovery is becoming increasingly important for gym lovers and athletes who are looking for to reduce fatigue and enhance performance. Is of the utmost importance for health and exercise professionals to they understand the relevant evidence for different recovery methods and Strategies, including Treatment of Red Light and help customers in the right direction in terms of the best choices.

In practice, there is a significant promise for the application of red light treatment as a sustainable post -exercise recovery method. However, there are several significant estimates for which professionals should be careful.

• Guidelines for the treatment of red light: Currently, there are no specific guidelines for the application of red light treatment in the general example of exercise as a recovery approach. In another way, the optimum frequency, intensity, time and type (ie the principle of fitt) of red light treatment are unknown.
• Red Light Therapy Devices: Another challenge for navigating professionals is the wide range of commercially available Red Light Therapy devices. For example:

  • Red Light Therapy Mask: A device that fits the face and includes red light diode lights on the interior showing to the skin
  • Red Light Bed: A device similar to a black bed, but with red LED lights instead of ultraviolet lights. This device exposes the whole body to the treatment of red light.
  • Red Light Therapy Table: A device consisting of a panel of changing sizes with red LED lights that can be placed on a table or wall. Depending on the size of the table, smaller or larger parts of the body can be exposed to the treatment of red light.
  • Red Light Therapy Wand: A portable device with red LED lights at the end that can be applied to various muscle groups in which the user wants to expose red light therapy

Next steps and home reception message

Despite the strong indications of the benefits of photobesism in the recovery of exercise, the reality is that many types of red light appliances available for home or gym use are not the same quality as those used in research environments in optimal dosage. Therefore, many commercially available red light options are likely to be less powerful and therefore less effective in enhancing traffic and increasing mitochondria. Overall, a careful and deliberate test and error approach is justified when using red light therapy. Consultation with a client’s medical team would be prudent to ensure that the treatment of red light is not contraindicated and is a safe choice. Future research will undoubtedly provide clearer instructions and identify the best red light treatment options for health and exercise professionals they will use with customers.

If you are interested in learning more about how to unlock the power of recovery for top performance and prosperity, check the science of rest: techniques for optimal recovery (0.3 ACE CECS). While this course does not specifically cover red light therapy, it dives deep into the mechanisms and the application of many of the most popular recovery tools, focusing on the way recovery can help customers improve energy stores, reduce pain, enhance their mobility and motivation.