Recovery = body language

Is it the food, foam rolling, giving your favourite masseur a visit… So many sports, so many ways to recover. But what is good for you?

For example, my body has a natural slow way of repairing. If I pay the gym a visit, it can take day’s before the soreness is out of my muscles. When I started exercising, I mainly did what others did. Well, they have been working out way longer than I did so, I thought that they managed to do it right. But that is not the right attitude to bring the whole process to a good end. Every body is different and that results in different needs of recovery.

“No pain, no gain!” has probably been spat in your face as you struggled to one more squat. Pushing beyond your limits is a good thing,  at least I tell myself, but just how far should you push? The focus shouldn’t be on how fast you recover, but instead on how productive your recovery is. Work out hard enough to push yourself past your comfort zones—try to do more than you did the workout before. But don’t destroy your body.

1. Food.
The foods you eat before a workout can also play an important role in the tissue-rebuilding process once the workout is over. Digestion is a lengthy process; proteins and carbs that you ingest prior to the workout will still be circulating in the body afterwards. My advice? Pre: carbs, post: proteins. You can go so far in the food subject that it literally drives you nuts – by the way these are good to for you. I use pre-workout Enduro Beta Red Performance Formula, because nutrition is in what we drink too! Post work out I eat eggs, avocado, banana, dark chocolate (70%) etc..

2. Sleep

Sleep is not just for relaxing. This is the necessary downtime that your body needs to restore itself. This is what it’s for. You need at least more than 6hrs a day to recover properly. And to be honest, if you had a rough couple of days you need at least 9hrs. So cut the tv-time and go to bed. Let’s be honest, we all love our bed, no? I know I do.

3. Give your body a break – Rest days
Rest days give your muscles a hard-earned break. You can do some light recovery sports. Like easy spin on the bike (not more than 80-100Watt – 100-110 RPM), easy jump in the pool. Swimming is actually one of the best sports to give your muscles a break. Getting into the pool can help start that active recovery process. You’re flushing out some of the lactic acid while helping your muscle fibers recover.” Water is low impact and provides active stretching in every direction. Although I hate swimming, you can find me in the water once in a while.

The main point is. Listen to your body. Take the time to measure your heart rate at rest (should be taken a few minutes after waking up, whilst still lying in bed. Give your body some time to adjust to the change from sleeping before taking your pulse) Write it down! Resting heart rates can be affected by ensuing illness, fatigue and overtraining. I use the cardio app !

And if you just don’t feel like training than don’t.. It will reduce your stress level!

 

Also watch the video: “How to do a coffee ride


																					

1 Comment

  • Coach Steve
    Great information, just one little point........ “ try to keep a log of your days.” Don’t forget to have FUN. Cause these are the good ole days, right now . Cheers!

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