Want to ensure every training you do is going to get you stronger??
Then REST and RECOVER.
Increase your performance simply with adequate recovery to allow your body over adapt (aka super compensate) to the physical stresses you are put through. In other words, like a Sayain, get physically stronger, fitter and faster after every battle.
Many people fall into the trap of thinking that going hard and doing more ALL the time is the best way to get better - feeling like “resting’ is a waste of time- but the reality is, proper recovery/rest strategy is where the growth is. For out 6 main tips, read below.
How can I ensure I am recovering properly?
On the flip side, don’t under-train because of fear of over-training, you wont be making progress that way either. Over training is something that happens over time, so here are some tips to help avoid over training.
1. Gradually Build up: If you are new to exercise, start with 3 sessions a week, then build up from there. Go by feel, but never jump into a high volume/intensity of training you know deep down you aren’t ready for. Be all means challenge yourself, because only by challenging your body you can get better, but don’t be stupid about it.
2. Sleep: Ensure you are getting enough sleep, and the amount of sleep depends on the individual, but generally 6-8 hours to improve mood, hormonal balance, performance and concentration.
3. Nutrition: Make sure you are eating a variety of foods, and enough of it. Eat a snack of protein and carbs a couple of hours before and after training, the perfect ratio is of 3:1 grams of carbs and protein, respectively.
Protein - Breaks down into aminos, to be used for muscle recovery.
Carbs - breaks down into glucose, to be used to replenish glycogen stores in your muscles, blood and liver… in other words refuels your energy storage.
Also, a great recovery drink after an intense training is chocolate milk (yes please!).
4. Hydration: Water water water! If you are thirsty, you are already dehydrated! Water is essential for recovery as every process and function in your body needs water! Being dehydrated also significantly negatively effects performance.
5. Recovery Days: These are days dedicated to full rest, or a lighter training sessions that is lower in volume and intensity. Use these days to focus on skills, mobility, flexibility and even light exercise.
6. Stretching: Make sure you are able to move through a good range of movement pain free to help prevent injury to muscles and joints. Work on tight spots in the muscle to release any tension. Rolling your muscle out also helps with the blood flow and is only super sore the first couple of times. I 100% encourage this as part of your daily exercise routine
So there we go folks! If you have any questions or need help with your training and recovery, ask your coach or go see a specialist. Just don't ask for nutrition plans from Instagram famous 'celebrities" who don't have a degree or formal education in the area. Say no to Bro Science.
For more info... keep reading!
So, what does this mean? How does recovery work?
After training, your ability to performance at high levels drops (eg from fatigue such as low energy, muscular damage/fatigue, maybe even dehydration). The more intense the session is, the greater time needed to recovery. BUT, the great payoff is your awesome body is that it “SUPER COMPENSATES” to the stress you just put it through, therefore getting stronger and better able to handle that amount of stress the next time you come up against it.
With me so far?
This process repeats in an upwards, yet undulating pattern... see graph below for a visual.
So what happens when you don’t recovery appropriately?
Simple - your body does recovery somewhat, but not beyond the level of your original fitness level. Even worse, if you are recovering to a level LESS than your original level of fitness, you end up in a state of “Overtraining”
It is not just your muscles that need to recover, but also your glycogen levels, hormone levels, and nervous system.
Signs of over-training include: fatigue, elevated resting heart rate, more susceptible to illness and injury, irritability, depression, insomnia, chronic muscle soreness, weight and appetite loss and decreased enthusiasm for training.