When a disruptive new technology that provides faster and more effective results enters a marketplace, the feathers of the establishment will be ruffled, and they will fight the reactionary battle as hard as they can to keep customers clinging to their old products and to the tired old reasoning for using them. One obvious example is what happened to the taxi industry at the hands of the game changing Uber ride share app.
Another example of a technology providing better results and more convenience as it destroyed the establishment is what happened to the music industry and how consumers began to listen to their songs. Many of us remember the wave of innovation that began with records falling to cassettes, and then both of them were replaced by cd’s, and ultimately, all of which were destroyed by the digital revolution.
How about one more? There once was a giant video store chain known as Blockbuster who had an opportunity to buy into a smaller company called Netflix. Netflix used the internet to distribute movies rather than brick and mortar video stores. Blockbuster passed on the partnership opportunity, and as legend has it, the CEO of Blockbuster laughed the founders of Netflix out of his office. We all know who eventually won that war. Netflix eviscerated Blockbuster because Blockbuster failed to innovate and change its model to provide more convenience and better results for the consumer. And then, Netflix went on to upend its own dvd distribution model by replacing it with movie streaming technology. What was the result of creating better results and more convenience for the consumer: Blockbuster went bankrupt and Netflix is now worth over 300 billion dollars.
What about the health club industry? Some fitness industry players cling to the belief that you can only recover from your workout after your workout. Common sense and the science tells us otherwise.
Seven and a half years ago HOTWORX introduced a better way to workout at the gym. HOTWORX pioneered fitness training inside of an infrared sauna and launched the first ever 24 Hour Infrared Fitness Studio on February 13, 2017 in Oxford, MS. Since that time the brand has grown to 700 open locations based on giving customers MORE WORKOUT in LESS TIME. Giving customers more of what they want and saving them time for a fair price will never go out of style. One of the many benefits of the HOTWORX Training Method is the fact that working out inside of an infrared sauna provides accelerated recovery during the actual workout. This happens as a result of the heat relaxing the muscles and the absorption of the infrared light waves up to an inch and a half into the body to stimulate more efficient cellular function. Simply put, why not workout in the sauna, rather than workout and then go to the sauna? This is a classic fusion of two processes to create one process that is better and more effective together than when done separately. This wholistic approach is superior the old linear training method. HOTWORX now has over 300,000 active members who would agree.
Let’s take a look at the science…
More efficient cellular function accelerates workout recovery between sets by optimizing energy production, waste removal, nutrient delivery, and muscle repair processes. These functions help reduce muscle fatigue, replenish energy stores, and prepare the muscles for the next isometric posture, HIIT interval, or set of exercise more quickly. Here's how it works at a cellular level during the short rest periods between workout intervals:
1. Faster ATP Regeneration
During exercise, muscles rapidly consume ATP (adenosine triphosphate), the primary energy source for muscle contractions. Efficient cellular function, particularly in the mitochondria, allows for quicker regeneration of ATP during the recovery phase between sets. This ensures that muscles have the energy needed for the next bout of exercise without experiencing excessive fatigue. Faster ATP recovery means you can maintain performance across multiple sets, reducing the feeling of "burnout" and sustaining higher intensity throughout your workout.
2. Improved Removal of Metabolic Byproducts
During intense exercise, metabolic byproducts like lactic acid, hydrogen ions, and carbon dioxide accumulate in the muscles, contributing to muscle fatigue and the "burn" sensation. Cells with enhanced efficiency can remove these byproducts more quickly, reducing muscle acidity and restoring optimal pH levels within the muscle cells. Quicker removal of lactic acid and other byproducts between sets reduces muscle fatigue, helping you feel fresher and ready for the next set sooner. Faster detox leads to more rapid recovery. Infrared induced sweating can also help to improve the removal of toxins from your body. Consider the excerpt below from the National Library of Medicine reporting the findings of a recent study:
Many toxic elements appeared to be preferentially excreted through sweat. Presumably stored in tissues, some toxic elements readily identified in the perspiration of some participants were not found in their serum. Induced sweating appears to be a potential method for elimination of many toxic elements from the human body. Biomonitoring for toxic elements through blood and/or urine testing may underestimate the total body burden of such toxicants. Sweat analysis should be considered as an additional method for monitoring bioaccumulation of toxic elements in humans. (1)
3. Enhanced Oxygen Delivery
Efficient cellular function enhances oxygen delivery to muscles during rest periods through improved circulation and cellular respiration. Oxygen is critical for aerobic energy production, which helps replenish ATP stores and removes carbon dioxide. Cells that function efficiently make better use of the available oxygen, speeding up recovery. Increased oxygen uptake and delivery between sets allows for more rapid replenishment of energy stores and removal of waste, reducing recovery time.
4. Better Nutrient Uptake and Glycogen Replenishment
Glycogen is a primary fuel source for muscle contraction, especially during high-intensity exercise. Efficient cellular function improves the ability of muscle cells to take up glucose and rebuild glycogen stores more quickly between sets. Additionally, efficient nutrient transport ensures that amino acids and other necessary nutrients are available for ongoing muscle repair. Faster replenishment of glycogen and delivery of nutrients allows muscles to recover quicker and sustain higher performance in the following postures or sets.
5. Reduced Muscle Damage and Inflammation
During exercise, muscles experience microtears, and efficient cells can quickly start the repair process. Between sets, efficient cellular function reduces the inflammatory response and speeds up the repair of damaged tissues, preventing excessive inflammation that can slow recovery and hinder performance. By minimizing inflammation and beginning muscle repair early, efficient cellular function helps you recover faster, keeping your muscles in optimal condition for the next set.
6. Enhanced Blood Flow
Cells with improved function help maintain and enhance blood flow during rest periods between sets. Better circulation helps deliver nutrients and oxygen to the muscles while carrying away waste products. Increased blood flow supports more efficient muscle recovery by reducing muscle stiffness and fatigue. Enhanced circulation between sets supports quicker muscle recovery and keeps the muscles loose and ready for continued effort. It is well documented how exposure to far-infrared dilates blood vessels to improve circulation.
7. Faster Restoration of Muscle pH Balance
When exercising intensely, muscle pH can drop due to the production of lactic acid, contributing to muscle fatigue. Efficient cellular function helps buffer and restore muscle pH more quickly, maintaining an optimal environment for muscle contractions. Restoring pH balance between sets helps reduce muscle fatigue, allowing for better performance in subsequent sets.
8. More Effective Activation of Recovery Pathways
Efficient cellular function also triggers faster activation of recovery pathways, such as the mTOR pathway, which regulates muscle protein synthesis. This allows muscle repair and recovery processes to begin sooner, even during short rest periods between sets. Starting the muscle repair process between sets means faster overall recovery and improved muscle endurance. I highly recommend a during and after workout essential aminos and electrolyte powder that can be mixed with water for hydration during your workouts to give your cells exactly what they need for recovery at the moment that they need it, and not just after the workout like we were taught to do back in the day.
Let’s break down this need for essential amino acids and electrolyte replenishment during workouts:
Essential amino acids (EAAs) play a significant role in muscle recovery during and after workouts. Here's how they contribute:
Protein Synthesis: EAAs are crucial for repairing and building muscle tissue. Consuming them helps stimulate protein synthesis, which is essential for recovery.
Reduced Muscle Breakdown: EAAs can help decrease muscle protein breakdown, preserving muscle mass and aiding recovery.
Energy Production: During workouts, EAAs can be used as an energy source, particularly during prolonged or intense exercise, helping maintain performance.
Hormonal Response: EAAs can influence the release of hormones like insulin, which plays a role in nutrient uptake and recovery.
Incorporating EAAs before, during, and after workouts can support muscle recovery and overall performance.
Electrolyte replenishment is crucial for muscle recovery during a workout for several reasons including the following:
Fluid Balance: Electrolytes help regulate fluid balance in the body. Maintaining proper hydration is essential for optimal muscle function and recovery.
Muscle Function: Electrolytes like sodium, potassium, calcium, and magnesium are vital for muscle contractions. An imbalance can lead to cramping or muscle fatigue.
Nerve Function: Electrolytes play a key role in transmitting nerve signals, which are necessary for muscle coordination and function. Proper levels support efficient communication between nerves and muscles.
Recovery from Fatigue: Replenishing electrolytes can help reduce feelings of fatigue during and after exercise, allowing for better performance and quicker recovery.
Preventing Dehydration: Losing electrolytes through sweat can lead to dehydration, which negatively impacts endurance and recovery. Replenishing them helps maintain hydration levels.
Overall, proper electrolyte balance is essential for maintaining performance and recovery during workouts.
To sum it up, efficient cellular function accelerates workout recovery by:
-Quickly regenerating ATP for sustained energy
-Removing lactic acid and other waste products
-Enhancing oxygen delivery for better aerobic recovery
-Improving nutrient uptake and glycogen replenishment
-Reducing inflammation and starting tissue repair sooner
-Promoting better blood flow and pH balance
These processes allow you to recover faster during your workout and between sets, leading to improved workout performance, reduced fatigue, and the ability to maintain intensity throughout your training sessions, as well as better prepare you for the next workout.
If you want to up your fitness game, you need to learn to improve recovery during your workout too, and not just after the workouts! To do this you first need to understand, and then act on the fact that recovery does happen and can be improved upon during the workout sessions.
There are a few “fitness experts” who are confused with respect to the meaning of active recovery. Some would have you believe that muscle recovery can only happen when you sit or lay around idle after a workout. They try to spin the science, but it flies in the face of common sense. Beware of any trainer who would have you believe that there is no such thing as recovery during a workout. Many of these experts stand to profit from that belief because they sell recovery services and/or products that cannot be administered during a workout anyway. Of course, the truth is, recovery can happen when you are idle and when you are active.
Generally, active workout recovery refers to lower intensity physical activity performed after intense exercise or between sets/intervals, intended to promote recovery by increasing blood flow, reducing muscle stiffness, and preventing soreness. Unlike passive recovery, where you rest completely, active recovery involves movement that keeps the body active but at a lower intensity than the main workout. Again, this occurs between sets, or during low intensity intervals, or between isometric postures during the transition.
HOTWORX recently introduced a new workout called HOT STRETCH that is probably the best example of what active recovery with infrared can do. HOT STRETCH has been so well received by clients that it is now as popular as Hot Yoga and Hot Pilates. Some other examples of active recovery workouts include:
-Light jogging or walking
-Cycling at an moderate pace
-Yoga or stretching routines
-Swimming at a moderate pace
Active recovery can be done either immediately after a workout (cool-down phase) or on a rest day to aid in muscle repair, enhance circulation, and help reduce delayed-onset muscle soreness (DOMS). Active recovery is especially effective when performed through zero impact isometrics inside of an infrared sauna. It is useful in speeding up recovery while keeping the body engaged without overloading the muscles or joints. Active recovery is just that…ACTIVE!
Another example of an active recovery technique is foam rolling. HOTWORX incorporates infrared foam rolling into each of its isometric workouts allowing customers to perform self administered deep tissue massage. Using a foam roller to gently massage the muscles you've been working can help improve circulation and release muscle tension without completely resting. Foam rolling is a perfect way to end a good workout.
Active recovery can also be accomplished during a HIIT (High-Intensity Interval Training) session by performing lower-intensity exercises or movements during the rest periods between high-intensity intervals. Instead of complete rest or stopping, the participant engages in less strenuous activities to maintain blood flow and help the muscles recover without fully cooling down. This approach helps sustain energy levels while avoiding sudden stops that can cause stiffness. Combine this with heat and infrared energy and you can take the recovery intervals to an even more effective level. I like to refer to this as a “recovery workout”.
The goal is to stay active but at a much lower intensity compared to the high-effort intervals. This keeps the heart rate elevated for blood flow but gives the muscles a chance to recover, making it easier to transition back into the next high-intensity bout while reducing the risk of injury. Active recovery during HIIT also helps reduce lactic acid buildup and improves endurance over time.
HOTWORX brought in a combination of heat, infrared energy, isometrics and HIIT + foam rolling to provide the most effective active recovery workout ever. There are hundreds of thousands of HOTWORX customers out there who will attest to the MORE WORKOUT, LESS TIME results from this revolutionary new active recovery workout routine.
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(1) https://pubmed.ncbi.nlm.nih.gov/21057782/
