Over the past 15 years, I have had my own share of clients who were frustrated or fell on the plateau with their usual routine. What I found out in this situation is that most of my clients did not overtrain, but rather did not recover. While they were doing hard work and long (sweaty) hours, they did not arrange an intentional time to shut down and recover! And why are they? This is not considered the fun or sexual part of the workout, and it may not give you an endorphin rush, like a good workout. However, this may give you better results.
Believe it or not, my clients with weight loss goals really to lose weight when they take a few days off to regain their body. It's all about balancing stress (from workouts) with appropriate recovery. It is also important to understand that the amount of stress training dictates the required amount of recovery. Simply put, you cannot have one without the other.
If you are not getting the workout results you wanted, consider trying these simple methods to help optimize your recovery.
- Most or restoration of the body occurs during effective sleep. No nutrition plan, supplement or fitness device can replace the body’s natural remedies for restoring homeostasis. During sleep, there are hormones that are elevated, while others are suppressed; all work together to create the perfect cocktail for recovery. In the same way as training, it is not only about the appearance and receipt of "credit". Think of this as a workout, using volume and intensity. You need to correctly calculate the volume (hours of sleep) and intensity (quality of sleep). Sleep supports the muscles and the brain significantly in their ability to recover and function optimally. Check out some common mistakes (and solutions that will help you) that you can make in your routine. The key is to focus on quality and do it, it's all about preparation. What is your environment? Does it promote good sleep (noise, temperature, light, distractions, etc.)?
- Have you ever been very sore from hard leg training or in the long run? Sometimes it seems that the last thing you want to do the next day is to get up and train. If you thatpain, you probably should not go and stress your body with another strenuous workout. However, the reality is that the movement can really be the best for you! By moving more, you help increase circulation and mobilize fluids in your body. You send oxygen-rich red blood cells and report exchange waste. For clients who have pain, I encourage them to walk, jog, roll foam, stretch and sauna. All these low-intensity activities will help increase blood circulation and help restore metabolism.
- There are also several tools to increase circulation. You can use a foam roller with vibration embedded in it (for example, the Viperskaya Hypersphere). The pressure and friction that it creates helps to destroy the tissue, while vibration can significantly increase blood flow and help heal and reduce pain. A massage device, such as Hypervolt, can target specific areas of the body that need attention to help break down tissue, while locating a ton of blood circulation. Another great recovery tool is the Normatec system. This technology was developed to help reduce soreness and downtime and create an optimal recovery environment. Specific compression technology works to help move waste fluids and good fluids. These tools played a huge role in my recovery from a recent knee surgery.
Nutrient / Replenishing Nutrients
- One way to help your child speed recovery is to avoid foods and drinks that may cause pain or stress or inflammation. When you exercise, you usually sweat and lose water along with several other nutrients. Dehydration is stress, which can slow down the body's recovery process, so be sure to drink plenty of water. If you are strong training (and everyone should be!), You probably want to make sure that you consume enough protein to help with muscle recovery. We do not have protein storage, as we do for fats and carbohydrates, so it is important that we can replenish protein at the best of times (think that after exercise, protein is easily digested and 45-60 + minutes after exercise for all dietary protein, since more time to digest). In addition, there are some add-ons that can help with recovery by putting a few things together, like a drink to restore BCAA. In addition to key amino acids, they must also contain other key ingredients that will help support your recovery strategy.
The most important recovery method you can incorporate into your routine is to give it as much time and effort as you train. This is just as important as your training, maybe more. In doing so, you will feel better and get the best chance for optimal results!
Written by Mitchell Keyes – Life Time Training, NASM-CES, NASM-PES, RTS-123, MAT Graduate
This article is not intended to treat or prevent diseases, nor is it a substitute for medical treatment and an alternative to medical advice. The use of recommendations in this and other articles depends on the choice and risk to the reader.