We know you’ve been hitting the gym hard and busting it in your training. But spending hours lifting, day in and day out, might actually stall your progress. Recovery and rest are essential parts of any strength and conditioning program-and most coaches and trainers would argue it’s just like or more important than the lifting itself. Recovery must occur before progress can be made. It’s essential staying injury free, long-term regular training, and maxing out every once in awhile.Follow these six tips to be sure to stay sharp.
1) Schedule “down” weeks and recovery workouts
The recovery process needs to be proactive, planned and effectively executed. It’s important to keep in mind that you break the body down when you train (weights or cardio) – your energy stores are depleted, your muscles and other tissues are broken down as well as your body is in a fatigued state.
A lack of proper recovery can lead to overtraining otherwise known as under-recovery or over-reaching. Exhaustion can ensue if working out stimulus is too high or too frequent-so maxing on your bench every week is a major no-no! Even worse, Overtraining Syndrome can develop if fatigue is not addressed, which can lead to a host of physiological and chemical changes. Simply put, building fatigue after fatigue results in the shortcoming to adequately adapt, causing more fatigue, inflammation, missed lifts and shitty workouts.
2) Schedule ample recovery time taken between workouts
Delayed onset muscle soreness-DOMS, for short-is a sensation felt after lifting weights. Most trainees actually base the success or effectiveness of their training sessions how sore they get; however, this is not a good way to think about your progress. Typically, DOMS is characterized by muscle tenderness, stiffness, and reduced joint range of motion, muscle overall flexibility and force production, about 24 hours after your training session. Compensating for muscle fiber damage and returning to the gym prematurely raises your risk for injury potentially sending you set for physiotherapy. To find out more, visit https://bio-efficiency.com/
3) Get some sleep
It has been shown that lack of sufficient sleep can reduce the reduce tolerance to training, alter mood, increase perception of fatigue and negatively affect the physiological mechanisms responsible for adaptation from the stresses of training. Hormonal secretion during sleep is one of the main factors influencing recovery; after all, the purpose of sleep is to induce a state of recovery in the body. Anabolic (muscle-building) hormone concentrations and activity increase during sleep while catabolic (muscle-wasting) hormone concentrations and activity decrease. Disrupted or shortened sleep will negatively influence the consequences of the anabolic hormones.
Dehydration can reduce performance potential, but also delay the healing process. Exercise and a greater metabolic rate both boost the body’s dependence on water and electrolytes. It has been suggested that the minimum amount of fluid intake each day for males is 3.7L/day and 2.7L/day for females.
5) Get your nutrients
Recovery is a time where proper nutrition is vital. Protein sources are required to rebuild muscle mass and to give you the building blocks for various cells, tissues, enzymes, and hormones. Depending how often you train through the week, protein recommendations can range from 1.0 to 1.6 grams of protein per kilogram of body weight per day.
Carbohydrates, on the hand, are muscles major way to obtain energy; therefore, eating carbohydrates is important at refueling your body’s glycogen stores. The body refuels glycogen at a higher rate within 3.0 to 60 minutes post workout so it’s important to consume a post workout snack or shake during this period. It has also been shown that including a tiny amount of protein in this snack boosts the rebuilding and healing process.
6) Massage it out
Massage from a therapist or self-massage AKA self myofascial release (SMR) with foam rollers, massage sticks and even baseballs can reduce muscle stiffness, promote circulation and induce circumstances of relaxation in the muscle, although research has been equivocal. It might be painful during, but SMR can be performed the night of a hard workout to remove scar tissue, adhesions in the muscle and restrictions in the fascia (a form of connective tissue that wraps around the complete body).