Rediscovering Recovery

Whether you’re just starting a new workout regimen or you’ve been at it for a while, momentum–getting it and keeping it–can be the name of the game when it comes to reaching your goals.   Once you’ve established some goals and complimentary healthy habits you’re well on your way to success. If you’ve been working towards your goals for some time now and are facing each new challenge head on, you’ve probably been rewarded with some positive changes and progress. These new gains can be, in many ways, addictive, and can lead down a path that leads you to believe that more is more when it comes to health and fitness. Don’t misunderstand: you can—and should—be pushing your limits during a workout and be mindful to some degree about what you eat. But so often clients make the mistake thinking that all gains are made by taking action, when in reality we make progress not just by what is done while we’re logging time in the gym, but even more by what we’re doing outside of it.

Recovery is probably one of the most overlooked aspects of fitness, simply because it’s presence in our routine is not necessarily visible, but its absence can be a huge detriment to future success in the gym. Failure to recover properly after training sessions can be the difference between continuing smoothly towards your goals and being sidelined by an injury.

You might be wondering what I mean by “recovery,” or wondering if I’m just talking about kicking back on the couch on a Saturday afternoon following a week of tough gym workouts in the name of “resting.” Recovery goes a little deeper than just giving your body a break: adequate recovery not only helps you regenerate after the controlled damage that your body has incurred after a workout, but also allows your body to take the same damage again without breaking down completely. Frequently, we use a battery as an analogy to the energy systems of the human body. A tough workout can deplete your body’s “battery,” down to next to nothing, but if you remember to charge it back up, you can use the battery again, just as you had, without it running out on you. However, if you put recharging your battery off for too long, or refuse to do it altogether, there won’t be any power left to use.   Sufficient recovery is comprised of a few different components:

Sleep

This should go without saying, but it’s the most often overlooked aspect of recovery. Probably because it requires you to do absolutely nothing! Studies have shown strong correllations between increased stamina and more fatigue resistance in athletes that get over eight hours of sleep per night versus those that get fewer than eight. Sleeping is essential to both nervous system and immune system recovery, particularly as a complement to strenuous exercise. The amount of sleep needed for full recovery varies from person to person and depends on many factors (such as the intensity of the workouts you do and how often you do them), but most experts agree that 7 to 10 hours of sleep is ideal. Try unwinding with little to no technology, and in a dark room in order to get the best quality out of your night’s sleep.

Hydration

Proper hydration is essential to optimal human function, including (but certainly not limited to) regulating body temperature, lubricating joints, and digestion. When you’re properly hydrated, your blood thins slightly and is easier for your heart to pump through your veins, which then makes it easier for oxygen to be transported to your muscles so you can keep moving. Additionally, this slight change in blood volume thanks to hydration helps your body clear waste—such as lactic acid, which is guilty for the soreness you feel next day. Drinking water also helps restore your hydration levels after an intense sweat session, ensuring your body has enough water to cool itself off via the sweat glands. Make sure you’re hydrated before, during, and after your workouts. Need some advice on how to hydrate better? There’s a blog for that!

Proper Nutrition

Most people know that you should be eating a healthy amount of carbohydrates before an athletic event or workout, but did you know they’re just as important to muscle growth and repair when eaten after a workout? A key part of recovery where nutrition is concerned is making sure your glycogen stores (your body’s gas tank) are replenished. Eating a sensibly sized quantity of carbohydrates and protein after your workout will help you make sure your body has enough fuel to repair itself—so you can be ready for whatever’s next.

Mobility work/Stretching

If you’re the kind of person that works out but doesn’t use a foam roller or stretch, you may not be getting as much out of your workout as you could, and may also be setting yourself up for an injury down the road. Proper stretching and regular self myofascial release helps to increase range of motion and increase circulation to muscle tissue so it can repair itself after the stress of exercise; this will help you create and maintain proper movement mechanics so you can stay injury-free.

Whether you’re training to feel better or look better, no progress can be made without recovery. An adequate amount of sleep, drinking enough water during the day, eating well, and working mobilize tight problem areas can help you get the most out of your workouts and keep you going in the right direction towards achieving your fitness goals.