Making time to recover is just as important as the workout itself.
Time in between workouts is crucial to maximizing your training. One of the most common causes of over-training is lack of recovery time which can quickly lead to injuries and being sidelined from training.
Signs you might be overtraining:
- You’re feeling run down and getting sick and injured a lot.
- You’re sore all the time.
- You have you stopped seeing progress and results.
- You feel fatigued and sluggish for the rest of the day after your workout.
- You’re having, what feels like, uncontrollable cravings for comfort foods.
- You’re not completing your normal training routine.
- You’re experiencing behavioral changes like insomnia, depression, irritability or mood swings.
- You’re putting fitness before everything else in your life.
THINK OF IT AS YOUR BODY’S WAY OF TELLING YOU TO TAKE TIME TO RECOVER.
Your body needs rest to grow, but your muscles don’t grow when you’re exercising. Muscle growth and repair happen while you’re sleeping and resting and recovering. Take at least one day off a week. For most people, you want to take off two days a week.
The best ways to recover after a workout:
- A warm epsom salt bath. Absorption of the magnesium in the salt can reduce inflammation, help relieve tight muscles and eliminate toxins which helps to ease muscle pain. Try adding essential oils like lavender or peppermint.
- Self-Myofacial Release (aka foal rolling) increases blood flow to the area which helps with recovery. The applied pressure of MFR releases the knots and tight spots that form in your muscles and can cause pain and discomfort.
- Nourish your body. Eat a combination of healthy protein and carbohydrates to re-energize and replenish the nutrients in your body.
- Get a good night’s sleep. There are many connections between sleep and exercise and one of which is recovery. When you’re sleeping, your blood pressure drops and your breathing becomes deeper and slower. With very little activity going on in your brain, the blood supply available to your muscles increases, delivering extra amounts of oxygen and nutrients which facilitates muscle repair. The number of hours needed varies person to person. Eight hours is commonly recommended.
- Hydrate your body. A 2005 study published in “Journal of Athletic Training” found that dehydration can increase the severity of delayed onset muscle soreness. Hydration helps prevent muscle cramps and decreases inflammation.
- Make the time to cool down after your workout.
How do you know that you’ve sufficiently recovered? According to Dr. Doug McGuff, an expert in high-intensity training, you will know that you’ve sufficiently recovered from your exercise if you have restless energy once again, and you’re “craving” some type of physical activity. You will just want to workout.
You cannot maximize your training without giving your body time to recover.
I WOULD LOVE TO CHAT:
HOW DO YOU RECOVER AFTER A WORKOUT? DO YOU TAKE AT LEAST ONE DAY A WEEK OFF FROM EXERCISING?
You might also like:
- Ready for Spring 4-Week Workout Series – Week 1
- Ready for Spring 4-Week Workout Series – Week 2
- Ready for Spring 4-week Workout Series – Week 3
- How To Create An Effective Workout Plan
- How To Stay Motivated and Get Out of a Workout Rut