Rest and Recovery
No matter how extensive your fitness program may be, the time you spend working out is only a part of the process necessary to achieve your fitness goals. If you’re planning your training but not your recovery, you’re not going to fully reap the rewards from your Workouts.
One thing that is often misunderstood is the fact that your body becomes stronger AFTER you exercise and NOT during the actual workout itself. The real secret to getting results depends on what happens during the recovery period following the workout. This is why the correct recovery and rest is so important.
There are different types of recovery – Short-term (which happens immediately after a workout set) and Long-term (the period of time between workout sessions).
Short-term recovery can be anywhere from a few seconds to a few minutes and it’s important to replace energy stores within this period. But the longer recovery period between workouts is the one to focus on, because it’s the time after the workout when the body adapts to the training session. The correct care of your muscles and connective tissue, eating the right type of post workout nutrition, the quality and quantity of sleep and, even the types of clothes you wear, can all promote the post-workout recovery that’s necessary to help you maximise the results from your time spent exercising.
During exercise, your muscles expend energy and experience stress. After exercise, the body needs to replenish energy with carbohydrates and repair tissue with protein so having a post-workout snack with the correct ratio of carbohydrate and protein can help massively. The correct nutrition also assists the release of the muscle-building hormones to repair and build new muscle tissue.
Stretching and Myofascial Release
Stretching, Massage, Foam rollers, Compression balls and Rolling sticks can all help to reduce muscle tightness. If a muscle doesn’t cool-down properly, the collagen fibres (which are part of the connective tissue surrounding each muscle) can create knots. Massage works by manipulating muscle tissue to break up knots and can help reduce muscle tightness and improve joint movement.
Sleep is probably one of the most important factors that can help improve your overall health and fitness. Your body produces most of the hormones needed for tissue repair during sleep so it’s vital to get enough to assist in the recovery process.
Ice, Cold Baths and Cryotherapy
Cold treatments are extremely effective for recovery as they can help cool down the body’s core temperature, reduce inflammation and promote healing in tissue that was used during the workout. The cold temperature brings increased blood to the area, which brings nutrients and oxygen to help promote healing.
Sauna or Hot Tub
The heat from a sauna or hot tub increases the body’s circulation, which removes metabolic waste products while also carrying oxygen and other nutrients necessary to help repair tissue used during the workout.
Alternating between high and low intensity workouts (muscle confusion) either daily, weekly or monthly and taking a few days off every few weeks to allow the body to rest and recover fully.
Wearing Compression clothing before and after a workout is a relatively new form of recovery treatment that may also be effective. The pressure from the tight clothing can improve circulation which will help remove metabolic waste and promote blood flow to help the tissue repair and rebuild.
Too much exercise without enough rest and recovery can lead to injury or illness, both of which could prevent your regular workouts. There are dangers to overtraining without the correct recovery periods between and If you don’t take enough R&R for your muscles to adapt this will certainly affect your ability to achieve your fitness goals.
NEVER forget to include RECOVERY into your Fitness programme!
Getting enough Sleep is just as important for your Health as Exercise and Good Nutrition.
Sleep deprivation can not only lead to a higher risk of chronic health problems like high blood pressure, heart disease, kidney disease, diabetes and stroke, but it also plays a vital role in any fitness and weightloss goals you may have.
For example, if your goal is to lose weight, lack of Sleep can cause your cortisol levels to rise – this is the stress hormone that is frequently associated with fat gain and activates your brain to feel hungry which can affect your diet and eating habits. .
If you’re wanting to gain muscle, not getting enough Sleep decreases protein synthesis (your body’s ability to make muscle) and can lead to a higher risk of injuries as your recovery from exercise is also impacted – without enough quality sleep, your body cannot fully recover.
To be able to train at your optimum fitness level, its also very important as while you are asleep, your body is busy recharging and gives your mind and body the rest it needs to perform at it’s best.
While sleep requirements vary from person to person, most healthy adults need between 7.5 to 9 hours of sleep per night to function at their best.
Time to dim those lights, switch off your phone, snuggle into a cosy bed and get some zzzzzzzz………