Thursday, September 7, 2017

How you should recover from training

How should you recover from a hard training session? When you train you place stress on the body. This stress needs to be managed post training to be ready for the next day of training. In the post training period your body will try to reverse the impact of the stress induced by training. In an effort to cope better with future training the body will attempt reset the level of homeostasis higher than before. This adaptation is what improves our ability to perform day after day while getting stronger.
The better you recover, the better your next training session will be. Below are some great tips on how to maximize your recovery.
1.A- Nutrition
-If you are training, you need to be eating to support it. Many times I see people under- eating in comparison of what they actually need. Knowing what your body needs in terms of protein, carbs and fats are essential to your post workout recovery. Make sure you are eating adequate amounts of protein to support lean muscle gains.
B- Carbs
-Depending on your training modality will depend on the amount of carbohydrates that you need. If you are training in CrossFit that sport utilizes primarily glucose.During the post workout period we make better use of carbohydrate because your muscles want to replace glycogen. Glucose is absorbed easier during the post workout period. The amount of carbs needed depends largely on duration and intensity of the training.
C- Vitamins/ Minerals
-Ensuring that you are eating a variety of foods from all food groups is important to make sure you are getting in your micro-nutrients. Each meal should have some vegetable incorporated to help meet your vitamin and mineral needs.
D- Hydration
-Water is the main constituent of blood; when hydration is poor we have a reduced blood volume. Blood volume is a key factor in determining aerobic capacity and performance. Maintaining good hydration ensures our cardiovascular system is functioning at maximum capacity. Your body is made mostly of water, good hydration will also contribute to the repair and growth of cells. You should be drinking at least one gallon a day and more if you are training.
Body rehab
2.A-Active recovery / deload
-Your program should not be balls to the wall every single day. You should have some scheduled deload weeks in which the volume increases but the intensity decreases to allow your body to recover. Or you can add in active recovery days to help recover from one intense training session to the next.
B-Contrast showers
-Your blood vessels constrict in the cold and dilate in the heat. Alternating between hot and cold acts as a pump flushing blood through the muscles, promoting clearance. Ice baths have the added benefit of hydrostatic pressure. External pressure of water added to the cold, forces blood and metabolites out of the extremities.
C- Compression gear
-Compression garments add external pressure. Blood can easily pool in the extremities, especially in the lower limbs due to gravity. The extra compression helps squeeze the blood out of the muscles and back to the lungs and heart. This allows fresh oxygenated blood to replace it.
3.A- Foam rolling
-Using a foam roller or lacrosse ball to help mash out the trigger points that are causing pain or inflammation. This is great to do daily post workout for recovery purposes.
B-Massage
-Schedule a massage for yourself at least 1 time a month to really allow your body to recover from intense training programs.
C- Stretching and mobility
-Get in good habits of stretching and adding in mobility work to enhance your training sessions. Do not bypass the importance of your stretching post workout. By constantly maintaining good tissue length and joint mobility we ensure good functional movement.
4.A-Rest and sleep
- Good quality rest is by far the most important but the one we often neglect. Athletes should maintain a record of sleep. They should manage whatever factors they need to ensure they get adequate sleep. You should shoot for a minimum of 8 hours of sleep a night.
B- Meditation and Chillout time
-Having time to clear the mind and simply relax can be a great benefit. Our sensory inputs are reduced and it allows the recovery process to kick in
Use the tips to help you create an effective post workout recovery routine that you can do daily. It's important for you to find something that works for you. This will help you create a plan that will set you up for success !

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