Need Some Workout Recovery Tips?
Workout recovery… what do we mean by that? We’re talking about the proper time and practices to help you adapt and grow from your workouts. Workout recovery is so important because it can also prevent injuries! Get our complete expert break down below.
What you need to know to keep you on the go
It is that time of the year when everyone is striving to get into shape for those all-important beach bodies.
With summer just on the horizon, training regimes and diets are most likely already underway or at least planned for the near future. With so much focus on hitting those goals, it is common place for many people to over train in belief that they will reach their desired aim quicker. This however, has the reverse effect.
Getting rest after any form of exercise and the proper workout recovery is essential to maintaining quality performance – physically and mentally. With all of the stress that the body undergoes during activities, rest is needed to replenish energy stores and to repair damaged tissues.
Not only do the muscles need time to rebuild and strengthen but the tendons, bones, and ligaments (which are more susceptible to overtraining stress’) need a break.
Despite knowing how vital recovery is, it still appears to be the most under looked and undervalued part of any training program. Those who neglect the stage find themselves faced with injuries and periods of absence, which ultimately causes them to have to recoup any previously built progress.
Below we break down the vital components of recovery to provide you with a useful insight into how to improve your performance to keep you on the go and on track.
Different techniques work for different people, so consider the methods mentioned below and find out what’s best for your body.
Top Recovery Techniques
Dehydration can limit muscle and energy recovery. After any form of exercise, it is normal for your body to be dehydrated which is why it is critical to replenish the diminished levels. The benefits of being aware of hydration can have a large impact on your performance and if your body’s needs aren’t met, it will cause fatigue and hinder progress.
Nutrition is arguably the most influential factor in anyone’s fitness aims.
There are millions of diets out there, which are tailored to different weight gain or weight loss goals. Regardless of the desired result, eating clean and balanced meals is proven to be an effective way of keeping healthy and improving sporting performance.
Food fuels our bodies and it is all about eating the right types of foods at the right times. You must be consuming enough of the right calories to allow your body to prosper and if calorie needs are not met, it can have a detrimental effect on your muscle recovery and development.
There are also now vast amounts of protein powders on the market, which can be used as meal replacements, recovery aids or even ways of getting nutrients into the body quicker when necessary.
Another performance sustaining action that is hugely ignored is stretching. You need to be loose and flexible in order to move well. Dynamic stretching is best carried out prior to training during your warm up, whilst static stretching is required post exercise.
The muscles that were used during your movement should be targeted and through self-identifying these areas that are tight, you can help to repair them quicker and reduce soreness.
Depending on how serious your training is, forcing yourself to shock your system with a submersion in an ice bath is proven to benefit your recovery.
A process that is known by many, subjecting yourself to freezing conditions affects the blood vessels and blood flow, ultimately resulting in more oxygen returning to your muscles which helps you to recover.
This is one of the most important ways to get your body to recover quickly from the demands training. Everyone has individual varying needs based on their lifestyle, program and even genetic make up but regardless of this, getting enough sleep is vital for anyone.
Consistent levels of inadequate sleep lead to subtle alterations in hormone levels, especially those connected to stress and muscle recovery. If you don’t get enough sleep, your training gains get wasted and your mood is affected, which leads to a lack of motivation.
The is an obvious technique but the hardest to respect. You can cheat on a lot of things but it is the one thing you can’t cheat or find a shortcut for is time. More precisely, this refers to the time in between workouts and sessions.
Again the specific period of rest would depend on your training demands but as mentioned, if you attempt to cut short rest, all you’re doing is not allowing your body to rebuild.
Valuing recovery gives you a performance enhancing advantage. It will increase your output ability and lower your risk of injury.
Nobody wants to miss a session or become burned out – that’s why workout recovery is so important.
By putting that time and effort aside to carry out the techniques mentioned, you can experience great benefits for your body.