If you train like a beast it’s also important to recover like a beast! Training hard without rest and recovery is most likely going to result in injuries.
There is a difference between a complete rest day and recovery day. A rest day is when you’re taking a day off from exercise, sleeping, eating and just chilling out. Recovery on the other hand is more than just taking a day off from training. Recovery requires just as much, or even more discipline and planning as training itself! If you’re training hard, you probably need to spend more time focused on recovery than you think.
I’m very disciplined with my training but I have to admit that my well-planned recovery days often gets neglected. It can be hard to find a good routine! It can also be hard to know how much rest, recovery, hard or light training days you need? Even though you are fit, a hard workout might take you 2 days to recover from. That same workout might take a top athlete 2 hours to recover from! That meaning, we are all different but you most definitely would like to help your body recover faster.
When exercising the muscle fibers are tearing and without a proper rest for your immune system to repair and grow the muscle, you’re not going to get the benefit of your training. This can lead to injuries, high cortisol levels, disrupt sleep and poor performance. We all need rest and recovery but just like the tailored training programs, we need to tailor our recovery as well.
It’s never to late to dive in to some great recovery and see the benefits it will bring to the gains. Here is some tips to do on your recovery days:
Foam rolling (self-myofascial release) loosen up your muscles and help you relax. It works out knots to maintain good tissue quality, increases blood flow to your muscles and creates better mobility, helping with recovery and improving performance.
Mobility & Stretching You need enough flexibility to move well and remain pain free. Mobility training will take the muscles, tendons, and the joint through their entire range of motion and help manage imbalances and prevent injuries.
Manipulation (Chiro or osteo) includes realigning the joints and moving them within or beyond their normal range of motion with the goals of increasing the range of motion, reducing nerve irritability and improving function.
Massage Temporarily increases surface blood flow and nutrients to your muscles, leading to increased flexibility, among other benefits. Also good for the mental relaxation.
Infrared sauna therapy will get you more relaxed and rested after you’re done, and the heat helps relieve sore muscles and improves your overall health and well-being.
Hot and Cold therapy The hot water will increase blood flow to sore muscles, helping to heal them faster. The cold water reduces inflammation, soreness, and increase your energy and make you sleep better.
Meditation can positively impact mental and physical health. Whether it’s by reducing stress, improving sleep, increasing focus, or improving relationships.