#70 - Sleep, recovery and fatigue in athletes with Professor Shona Halson
Inside Exercise
Ice Baths and Hot-Cold Therapy for Athlete Recovery
The chapter explores the use of ice baths and hot-cold therapy as recovery strategies for athletes, discussing the benefits, recommended durations and temperatures, and the effects on blood flow and inflammation.
Dr Glenn McConell chats with Professor Shona Halson from the Australian Catholic University, Melbourne, Australia. We chatted about how much sleep athletes need compared with how much sleep they actually get. Night sleep vs naps vs total sleep in athletes vs non athletes. The importance of consistency of sleep. Caffeine, sleep and exercise performance. Is overtraining actually a lot less common than believed? Ice baths may reduce hypertrophy with resistance training but improve team sports/endurance. Effects of compression garments on recovery. The effects of mental fatigue on exercise performance. A very interesting chat. Twitter: @ShonaHalson
0:00. Introduction + how Shona got into sports/exercise research
3:45. Defining what we mean by recovery and fatigue
5:40. How much sleep do athletes need/get?
11:30. If athletes extend their sleep they do better
13:05. Athletes night sleep vs total sleep per day (naps)
15:10. Physical load vs mental load and sleep
16:45. Sleep quality/architecture
20:15. Is one night of reduced sleep a problem?
21:15. Lack of sleep and perception of effort
22:20. Importance of sleep consistency/regularity
28:55. Does a lack of sleep reduce performance
29:56. Best to prioritize sleep or exercise?
34:27. Caffeine and sleep studies (hard to control)
39:15. Caffeine: responders and non responders etc
41:30. Genetics and sleep/can one sleep too much?
43:12. Intensified training vs overreaching vs overtraining
52:52. Ice baths/contrast baths, adaptations and recovery
1:03:00. Water, hydrostatic pressure and blood flow
1:05:25. Inflammation, anti-inflammatories and ice
1:07:30. Physical fatigue vs mental fatigue
1:11:00. Mental fatigue and exercise performance
1:13:40. Are wearables useful for gauging recovery?
1:16:24. Listening to your body
1:17:50. Compression garments and recovery
1:21:05. Menstrual cycling and sleep
1:22:30. Takeaway messages
1:23:30. Placebo effects
1:24:49. Outro (9 seconds)
Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise’s effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.
The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.
He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9).
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Email: glenn.mcconell@gmail.com
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