Train, Recover, & Get Results… Because you work to hard to hold yourself back!
Recovery is one of the most important parts of our training plan, but have you really thought about why?
When we are strength training “working out” we are literally breaking down muscle tissue, causing strain on our bodies internally and externally. After all this stress, our bodies then start to rebuild and repair. The human body is smart, and not only repairs the damage back to normal but overcompensates to eliminate this damage from happening again in the future. This is known as the ‘Growth and Adaption’ phase of your recovery.
Recovery is a process of getting back what was lost or simply bringing your abilities back to where they were before. Adaptation deals with the process of long-term adjustment or alterations related to specific training overtime. Furthermore, positive adaption refers to an increase in one’s abilities whereby growth occurs in any form. Think, muscle size, cardiovascular fitness, increased energy, mood, mental clarity, and so much more.
Though more prevalent in strength training, growth and adaption still occurs in any form of training that places the body under fatigue beyond our ‘comfort zone’. The critical word here being beyond. This point will be different for everyone depending on their level of tolerance, and current level of conditioning. Finding where that lies for you, will be a process of testing and retesting overtime. The good news is that, for most, this point is not too difficult to achieve on a regular basis.
Some simple methods to induce adaptable stress into our training are to:
- Mix it up (follow a program yes, but switch some exercises every now and then, or change the order you perform them in)
- Reduce rest periods between sets (Supersets, Triple Sets, Giant Sets, EMOM’s)
- Try something new (HIIT, Yoga, Pilates, Running, Calisthenics etc.)
- Increase volume (the number of sets or repetitions)
- Increase intensity (the weight)
- Train with someone for that extra push
Great, so you have put in the work, poured your heart and soul into a workout and now it’s time to recover.
So, what do you do? Read on as we discuss the hierarchy of recovery from strength training and how to best obtain growth and adaption to your training.
Train, Recover, & Get Results with Adequate Sleep
Sleep sits a top of the importance hierarchy for recovery. We aren’t just referring to good sleep quality, but also quantity, routine, mental recovery periods and relaxation time. Sleep deprivation has shown to have negative effects on physical performance, cognitive function, immune system, mood state and metabolism function. Choose to prioritize your sleep and you will reap the benefits of a happier, healthier you long-term.
TIPS:
- Try to obtain a minimum of 8 hours sleep every night.
- Avoid the use of electronic devices 30 minutes before bed
- Limit caffeine intake 5-6 hours before bed
- Try to maintain an optimal sleep environment (dark room, quiet room, cool room)
- Avoid afternoon naps longer than 20 minutes (the power nap), as this may interrupt your fatigue levels when it comes time to settle in for the night
- Finally, try and establish a consistent sleep-wake pattern.
Train, Recover, & Get Results with Quality Nutrition
Most of us know we need to eat ‘healthy’ and have lots of protein for our bodies to recover from training. But there is a tonne of information out there, so what is the most relevant to follow? This isn’t a nutrition article, so we will skip right to the point.
Your nutrition strategy will always depend on your goal for training. Whether that be to build muscle, lose weight, increase fitness or anything else really, there will be certain food groups to eat, avoid, limit etc.
The best advice we can give here in this short format, is to plan and prepare your nutrition for optimal recovery. Knowing what and when to eat is great, but useless unless you apply that knowledge consistently to your routine. Like sleep, quality matters, and so does the consistency your implement that quality.
Those who tend to get the best results from their training and recover adequately as those who prepare and plan their meals.
Check out our past blogs on Meal Prep for more tips HERE.
Train, Recover, & Get Results with Hot/Cold Therapy
There are many formats of hot and cold therapy these days, but here we will specifically dive into bathing. From ice baths to saunas and everything in between, hot/cold therapy will go a long way to help you recover from your grueling workouts.
Method: In the shower. Start hot for 2 minutes, then straight to as cold as the water goes for 1 minute. Repeat for 3 rounds always ending on cold. Then watch as you feel a rush of energy, and vibrance to go about and attack your day.
Cold showers for:
- Reduced inflammation
- Relieving pain
- Improved circulation
- Lowering stress levels
- Reduced muscle soreness
- Reduced fatigue
Hot showers for:
- Improved cardiovascular health
- Soothing stiff joints and muscles
- Improved sleep
Final Words
Your recovery from training is just as important as the training itself. We are only able to grow and adapt from what we can recover from. So, take the time to plan and implement the recovery strategies mentioned and you will see great progress.
No matter your fitness level or current ability, you will always need a recovery plan. Start with getting enough sleep, then hit your nutrition targets, and lastly, reap the benefits of hot/cold showers.
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