Many people get stuck on one aspect or another of fitness from protein power to performing precise exercises. Rest and recovery are as vital as any other part of your program. Without this break, your fitness results will suffer. All these elements work together toward busting out your goals.
Rest & Recovery Roles
Most everyone makes extra time for their workout sessions. Rest and recovery are commonly forgotten or at least neglected a bit. This is the time in which your body puts all those other factors to work. This is not limited to your physiological self and training injuries. It significantly applies to your psychological self as well.
You place a great deal of stress on your mind and your body during training. Recovery is the time your body learns to adapt to it for future sessions. It replenishes your energy stores and vital fluids.
Recovery is also the time your body repairs damage and builds stronger muscle to replace it. Your body would continue to break down without the proper amount of recoup time. You should always place as much emphasis on your recovery as you do your training.
Skipping recoup time can also drain you mentally and cause severe brain fog. You won’t be at top performance physically or mentally. This can result in a vicious cycle. The worse you feel about your progress, the more your performance in both departments suffers.
As you create your rest and recovery plan try various methods to see which works best for you. Keep a record of your results in your training journal. This will allow you to spot weakness, target them, and plow forward through your health goals. There are several fitness apps which allow you to electronically track this info. Some of them are even free.
Nutrients & Hydration Recovery
When your body goes into repair mode it is essential to provide it with clean fuel. The keys are proper hydration and balanced nutrition. You can make a few adjustments to your diet and habit to address these. There are also all sorts of replenishment products available for busy days.
You should be aware of your fluid intake during all your waking hours. It is important to boost it for pre and post workout. High temps can also be a factor in your fluid intake. While balanced electrolytes are essential, the average person generally receives proper amounts in their diet.
Your body needs more than just time to repair. It requires high octane fuel. You must provide it with the correct type and amount of nutrients for it to function at optimal levels. Nutrition, not simply rest, is vital for tissue repair and muscle building. Neglecting either one can lead to serious injury and downtime.
Recovery, Cool-Down, & Recovery
An important part of cool down and recovery is stretching. Most experts agree you should dedicate at least 10 to 15 minutes immediately after workouts. This can increase your recovery and workout results.
Some popular methods, regardless of workout intensity, are Yoga and Tai Chi. They do not just signal your body that it is time for recovery. Stretches tell your mind it is time to rest. Your brain is the center of hormonal control.
Your brain works hard to maintain top performance of your body. It sends chemical messages every second of every day. It is important to allow your brain to rest as well. Mediation is said to be one of the best brain recovery methods available. While it requires planning and dedication, it costs absolutely nothing.
Since intense training demands maximum effort from your muscles, you must also provide it with task targeted nutrition. During post-workout recovery, your body must replenish complete amino acids. Most experts agree that whey protein isolates and concentrate work well for recovery. Timing is a critical key. You should take note of what your body needs when.
Nutrient timing is not a matter of the clock. It depends on your workout routine. If you fuel up on carbs before morning workout session, eat a breakfast loaded with good carbohydrates. If you get out of the gym around lunch time, think lean and clean protein. Don’t forget to include plenty of fresh fruits and veggies in both.
Lifestyle, career, and personal preference are important to nutrient timing. Busy professionals may not get a chance to workout until evening. This would require a bit of adjustment. Consider carb loading at lunch and an amino fueled dinner or bedtime snack.
Don’t go overboard and drive yourself insane trying to time every meal perfectly. Make a plan you feel you can stick to. If life happens, forgive yourself and move on. Don’t give up. Stuff comes up and sometimes there’s simply no way around it. Take note of it and get right back in your groove.
There are all sorts of tasty nutrient timing ideas to try. While supplements are convenient, if you’re on the fly, you don’t have to rely on them. Planned pre-workout meals supply you with energy and prevent muscle catabolism. When your body doesn’t have enough glycogen, it starts burning muscle for fuel. In turn, this increase muscle anabolism and fuels your results.
Planned post-workout nutrition is just as important as what you consume before your session. Replenishing your stores increases muscle growth and prevents further breakdown. It also, of course, greatly enhances your recovery time.
You hard training results are dependent upon your recovery. Without the proper recovery time, you may do more harm to your muscles than good. Find a ritual which works with your routine and commit to implementing it every single time you work out. This will boost your dedicated efforts, maximize your training results, and improve your mood thereby strengthening your perseverance.