Effektiv Återhämtning VARFÖR, vad och hur? Frisk och framgångsrik

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1 Effektiv Återhämtning VARFÖR, vad och hur? Frisk och framgångsrik Fil.Dr Du trötthet, var kommer du ifrån? När du lägger ditt täcke över min kropp, eller suddar ut min blick, då vill jag sova. Just då, just där. Lägga mig ner på marken, sluta ögonen. Lämna allt. Tala inte med mig. Be mig inte tala. Kräv inte att jag ska le. Låt mig slippa gå, slippa stå. Låt mig. Tillåt mig. Ursäkta mig. September 1995, XX, XXår 1

2 Hur mycket får medaljen kosta? Folke Rydéns dokumentär 2

3 Brief periods of overtraining followed by adequate recovery will increase performance Performance FOR/FR Training load Time Kenttä & Svensson, 2008 We need to stop exhausted athletes with new methods?! (DN, 16 Februari 2013) 3

4 Omöjligt att fälla trötta förare Att mäta trötthet och sömnighet är i stort sett omöjligt som det ser ut nu, säger Anna Anund, forskare. Training and overtraining: an introduction (Kuipers, 1998)...for encountering an overtraining syndrome, training alone is seldome the primary cause. It appears rather to be a total amount of stress exceeding the athletes capacity to cope. 4

5 Perceived Stress Scale (Cohen & Williamson, 1988) Rate on a 1 to 5-scale: 1=never, 2=seldom, 3=occasionally, 4=often, 5=to very often 1. In the last month, how often have you been upset because of something that happened unexpectedly? 2. In the last month, how often have you felt that you were unable to control the important things in your life? 3. In the last month, how often have you felt nervous and "stressed"? 4. In the last month, how often have you felt confident about your ability to handle your personal problems? (reversed score) 5. In the last month, how often have you felt that things were going your way? (reversed score) 6. In the last month, how often have you been irritated due to daily hassles in your life? 7. In the last month, how often have you been angered because of things that were outside of your control? 8. In the last month, how often have you felt difficulties were piling up so high that you could not overcome them? Recovery Load Sleep up-lifting activities Friends STRESSCOLLAPSE Ca 1 yr 2w 6months 1 2 yrs Taken care off Treatment Rehabilitation (Grossi, 2008) 5

6 Alla dessa måsten Vad är effektivt mot stress, eller det vi kallar tröttande NTS? 1. Förändra, eller ta bort saker som stressar oss 2. Acceptans, att förändra sitt förhållningssätt till stress 3. Återhämtning, inklusive sömn 4. Motion 5. Medveten närvaro, bland annat närvaro och förhållningssätt 6

7 What is recovery? An activity, process or outcome? What is your preference of recovery activity? Nutrition & fluid Sleep & rest Relaxation & emotional support Active recovery (time in nature, peaceful, demandless, feeling connected) Positive emotions enhance recovery 7

8 What is recovery? The psychosociophysiological process of eliminating all levels of fatigue and regaining vitality (Kenttä & Svensson, 2008). Mood repair is one of the core functions of recovery (Sonnetag & Fritz, 2007). 8

9 Mindfulness Paying attention, on purpose, in the present moment, and doing it nonjudgmentally Jon Kabat-Zinn (1990) Your time line Q: Fundera över var på tidslinjen du tenderade att vara i största allmänhet Distant Present Distant Past Recent Moment Close Future past future 9

10 Mindfulness övningar Skicka sms/mejl nu, cykel, bil, buss, bastu ANDNINGSANKARET testa fokuserad vs bred uppmärksamhet med olika sinnen ta kontakt med din bästa återhämtning MÖTEN MED MINDFULNESS testa ÄTA MÅLTIDER MED MINDFULNESS Russin-Övningen KOMMUNICERA MED MINDFULNESS RESA MED MINDFULNESS RASTER MED MINDFULNESS GÅ MED MINDFULNESS COACHNING MED MINDFULNESS (ex SPK) Skatta dig själv: Open Aware Engaged (skala 1-5, då 1=låg, 3=måttligt, 5 högt) Assessment of recovery experiences: detachment and relaxation (Sonnentag, 2008) 1. Tonight, I forgot about sport. 2. Tonight, I did not think about sport at all. 3. Tonight, I distanced myself from my sport. 4. Tonight, I got a break from the demands of sport. 5. Tonight, I kicked back and relaxed. 6. Tonight, I did relaxing things. 7. Tonight, I used the time to relax. 8. Tonight, I took time for leisure. 10

11 Men (n = 507) Women (n = 383) Hockey (n = 213) Netball (n = 215) Rugby (n = 317) Soccer (n = 145) Club (n = 233) National (n = 474) International (n = 183) Sleep, fluid replacement, prayer, ice bath*, socialise with friends, supplements* Sleep, fluid replacement, prayer, discussions with teammates*, coach*, socialise Sleep, fluid replacement, ice bath, socialise with friends, team, eat after match Prayer, sleep, fluid replacement, team, coach, active cool down*, socialise with friends Sleep, fluid replacement, prayer, supplements*, ice baths, socialise with friends Sleep, prayer, team, coach, socialise, fluid replacement, active cool down Sleep, fluid replacement, prayer, socialise, team, coach, ice bath, active cool down Sleep, fluid replacement, prayer, socialise, team, ice bath, coach Sleep, fluid replacement, prayer, ice bath, socialise, team, coach, eating after match 11

12 Ett SOFT-case How do you switch off? The level of your ability will enhance or limit your capacity to recover. Hur återhämtar ni er? Lågintensiv träning, promenad, kravlös rörelse N= 9 Power nap N = 1 Avslappningsövningar N = 1 Dusch/bad, sauna N = 2 Massage, behandling N = 4 Miljöombyte, mönsterbrytare N = 3 Utnyttja dötid N = 1 Film, tv, serie, musik, läsa N = 9 Nära & kära, umgås, energigivande personer, växthusmänniskor N = 8 Vistas i trygg miljö N = 1 Köra bil N = 1 Umgås med folk utanför idrotten N = 1 Egen tid, planera in tomhet N = 8 Slöa N = 1 Skapa, kultur N = 2 Kravlösa nöjen N = 2 12

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