proper recovery is key
When it comes to working out, one of the most important components (and the one that is often neglected) is RECOVERY! Here are some tips to help you enhance your recovery, minimize soreness, and maximize your training results.
APPROPRIATE RECOVERY PERIODS
Giving your muscles times to recovery between workout sessions is vital for repairing damaged muscles fibers and preparing the muscle to be worked again. On average, the optimal recovery time between is between 24 – 72 hours. The higher the intensity of the workout the longer the recovery should be.
APPROPRIATE RECOVERY PERIODS
Giving your muscles times to recovery between workout sessions is vital for repairing damaged muscles fibers and preparing the muscle to be worked again. On average, the optimal recovery time between is between 24 – 72 hours. The higher the intensity of the workout the longer the recovery should be.
GET A GOOD NIGHT’S SLEEP
Sleep is when your body produces the necessary hormones needed for tissue repair. The higher the intensity of the workout the more sleep/rest you should have in order to properly repair the body. Too much exercise without proper rest can add stress to the body, leading to illness and injury. The recommended amount of sleep per night is 7 – 9 uninterrupted hours. REST DAY REDEFINED It is important to give your body a day off from training. However, a rest day does not mean a day of laying around on the couch. Movement helps improve circulation and blood flow throughout the body, which is vital to nutrient delivery and overall recovery. Even on your days off from working out you should incorporate light movement throughout the day. This can include anything that is low intensity (i.e. walking) and doesn’t place any extra stress on the body. MAKE TIME TO STRETCH Although stretching is one of the most important components to a workout routine, it is also the most neglected. Stretching helps increase your range of motion, minimize muscle soreness, and prevent injury. After a workout spend at least 10 minutes going through static (not moving) stretches for the muscles you just worked, and aim to hold each stretch for 15-30 seconds. Another good option for helping to minimize muscle soreness after and between workout sessions, is foam rolling. Foam rolling is a form of self-myofascial release (or self-massage), which helps release muscle tightness and tension. |
KNOW WHEN TO STOP
When engaging in any physical activity program, it is important to listen to your body. There is a difference between normal muscle soreness and chronic soreness and/or pain. Delayed onset muscle soreness (DOMS) is normal for 24-48 hours after a workout. However, if the soreness is chronic and doesn’t go away after a few days then you should decrease the intensity of your next training session. Furthermore, you should never have joint or muscle pain during or after a workout (pain is different than fatigue!). Pain could be an indication of an injury, and is your body’s way of telling you to slow down or stop. Take the necessary time to recover properly; it will serve you in your performance and your quality of life for years to come. |