Rest and Recovery
The importance of giving your body time to repair and replenish.
Rest and recovery are essential for your body mentally and physically. Rest most easily defined as a combination of sleep and time spent not training.
Recovery refers to the technique and actions taken to maximise your body’s repair. These include hydration, nutrition, active recovery, compression, stretching, self-myofascial release and stress management.
Whats involved in recovery.
Recovery involves more than just muscle repair. Recovery involves chemical and hormonal balance, nervous system repair, mental state and more. We need to implement techniques to maximise recover, which include hormonal, neurological and structural systems.
The goal should be striving to prioritise life and maximise performance without personal sacrifice. Remember to relax, unwind and enjoy an evening out with friends. A balanced combination of rest and recovery along with proper nutrition and exercise should be apart of all exercise programs. Try the 80/20 rule 80% of the time training hard and eating well while 20% should be left enjoying your life.
Steps to rest and recovery
Sleep is the most important time to recover. Adequate levels of sleep help to provide mental health, hormonal balance, and muscular recovery. You need to get enough sleep, which should be between seven to ten hours. Ensure to switch of phones tv’s etc at least an hour before bed, also make sure your room is in complete darkness to promote deep sleep.
Drinking adequate amounts of water is critical to health, energy, recovery, and performance.
The simplest way to check hydration is to look at your pee. If it is clear to pale yellow you are hydrated. The darker and more color in your pee the less hydrated you are and more water you need to drink.
Everything you eat has the ability to help heal your body, eating clean and balanced meals in moderation is proven to boost your health and increase performance. Try and stay away from processed foods. Eat high quality food and a good balance of carbohydrates, fats and proteins. The key is to achieve balance don’t over think things and enjoy the food you eat.
Create a meal plan and shop ahead for the week.
Have healthy snacks available that you enjoy.
Plan ahead for eating out by helping to pick the place you’re eating and looking at the menu ahead of time.
Active recovery focuses on completing a workout at a low intensity, but just high enough that it gets the blood moving and helps reduce residual fatigue in the muscle.It’s not always about going 100% in a workout, the aim should be to recovering physically and mentally ready to smash your next workout. You should be aiming for one active recovery day during the week. This may look like going for a walk, jog, swimming, rowing, rock climbing, etc.
Self Myofascial Release
Tight muscles and trigger points sometimes need assistance to return to healthy normal tissue.
This method can be performed with a foam roller, lacrosse ball or your own hands. By applying pressure to specific points on your body you are able to aid in the recovery of muscles and assist in returning them to normal function. Normal function means your muscles are elastic, healthy, and ready to perform.
Spending some additional time focusing on rest and recovery can have huge rewards beyond additional training time. It’s performance enhancement, take advantage of recovery and you will see the rewards. Dedicating additional time primarily to the three categories of sleep, hydration, and nutrition will increase your performance, decrease recovery time, and lower your risk of injury.
Get your Recovery on!!