Recovery
A good recovery between training sessions allows you to train as hard at your next
session. If you are still feeling the effects of the previous training session it might
prevent you from getting the most out of each session. Here are some different
ways to help you speed up your recovery and get the most from your training.
Sleep
Training hard is important but so is rest! When you work out the physical stress you put on
the body does slight damage to the muscles (don’t worry this is a good thing). The body
then repairs itself and makes it stronger than it was before. To do this the body needs plenty
of recovery time and a lot of this is done while we sleep. 8 hours a night is the
recommended duration for a good nights sleep to help the body to recover.
Nutrition
It is important to eat after training and eat the right stuff! Food gives the body the energy
and the materials it needs to repair itself and make itself stronger. You should consume
carbohydrates and protein ideally within the first 15-30 minutes following your work out. 11.2 grams of carbohydrate for every kilogram of body weight is best to help restore energy
to the body and 20-40 grams of protein has been shown to be the optimal intake following
exercise to help speed recovery.
Stretching
Static stretching (holding a position causing tension on the muscle) can not only improve
flexibility but also improve recovery. It is recommended to stretch all of the main muscle
groups following exercise. Each stretch should be held for 10-30 seconds and during which,
you should only feel mild discomfort; anything more than that could indicate that you are
stretching too far. Start from the muscles at the top of your body and work your way down.
Massage
Massage helps to increase the blood supply to the muscles. It is
Believed that by doing this, unwanted materials trapped in the
muscles (lactic acid) from exercise can be carried out and
removed.
Ice Baths
Submerging the body in cold water is believed to help remove waste products from the
muscles much like massage does. The cold water cools the muscles which causes the blood
to be drawn away from the muscle taking the waste products with it. Some people believe
that going from hot to cold baths or showers is more beneficial in aiding recovery. There is
no strong evidence to suggest either is right so it’s whether or not these techniques work for
you.
Sauna
Saunas are believed to aid recovery through muscle relaxation, increasing blood supply to
the muscles and sweating out waste products. It is important too that you don’t over use the
sauna as long periods of time in the shower may not be beneficial to your health.
Active Recovery
Active recovery involves light to moderate exercise following a workout. This keeps a slightly
elevated heart rate providing blood to the muscles to flush out any waste products
generated from your work out. The length of an active recovery depends on the intensity of
the session; the more intense the session, the longer the recovery period. Usually 15-30
minutes is sufficient to see benefits from an active recovery.