We all know that training is important in reaching our health and fitness goals as well as improving our performance in the gym. But most don't (or pretend not to) know that recovery is equally if not more important than the training itself. During periods of recovery post exercise our muscles undergo protein synthesis which leads to muscle growth. During recovery is where most of our muscle is built as well as where it repairs from the micro tears that occur during exercise. This repair allows for muscles to heal properly and become stronger. Waste products which accumulate in the muscle and blood during exercise are removed during recovery. Without adequate recovery techniques these process can be delayed or prolonged leading to increased muscle soreness and fatigue as well as drastically increasing the risk of injury. There are many ways to improve recovery and they must be planned appropriately to achieve the best results from your training program. By coming up with a recovery plan that uses multiple methods your recovery and the desired gains from your training can be greatly enhanced!
Consumption
One of the first steps important to recovery comes from being conscious of what we consume.
Water
Ensuring we are hydrated before, during and post workout is so important in aiding performance and recovery. Our muscles are composed of about 75-80% water and even the slightest decrease in hydration levels can lead to increased fatigue and reduced ability for our muscles to contract. Maintaining our fluid levels is vital for muscle repair as well as the uptake of important vitamins and minerals in our diets.
Aim to drink 1.5 x the amount of litres of water you have lost post exercise to avoid dehydration.
Food
Post workout it is necessary to refuel the body with adequate protein to aid in the repair of muscle protein as a result of training. It is also essential to consume enough carbohydrates to replenish our glycogen stores that may be depleted from exercise.
Alcohol
Alcohol inhibits recovery and increases dehydration as well as increasing swelling and inflammation reducing the body's ability to repair itself from damage induced by exercise. It should be avoided pre and post exercise.
Sleep
Getting enough sleep is extremely important for recovery as it allows us to regenerate our energy levels as well as aiding our bodies ability to rest and repair. While duration of sleep is important good quality sleep is also necessary. Avoiding screen time in the hour prior to bed as well as setting good sleep habits such as going to bed and waking up at the same time will help in improving sleep quality.
Cold Exposure
Immersing the body in cold water or ice baths reduces the body's temperature, decreases blood flow and tissue breakdown and limits inflammation helping to speed up recovery from exercises. Try jumping in the ocean or having an ice bath!
Infrared Sauna
Sauna's promote blood flow and circulation to boost the amount of fresh oxygen rich blood to our muscles to help with their repair and recovery. They also help to reduce stress to aid in rest and muscle relaxation, leaving you and your muscles feeling good!
Warm Up & Cool Down
Correct warmup and cool down procedures are designed to prepare your body for exercise, increase blood flow to muscles as well as help prevent injury. Making sure they are carried out with intention is vital in helping the body prepare for exercise and reduce soreness post exercise.
Active Recovery
Low to moderate level intensity exercise such as walking, cycling, yoga and stretching is great in aiding recovery as it speeds up the removal of blood lactate by increasing blood flow and helping the body to regain mobility during recovery from intense or prolonged exercise!
Recovery is an extremely important part of any exercise program and it should be taken seriously to help improve performance and reduce injury. It is an often overlooked part of training but one that should be accounted for in order to reach any fitness or performance goal.
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