Proper Recovery for Quicker Results

Whenever I talk about recovery with our athletes they immediately think about rest from the grueling workouts they must endure. This is true, but maybe not the type of rest we would all want, like sitting around watching t.v. eating potato chips. That sounds great, but it is not the rest I am talking about.

Proper rest and recovery is about active recovery. Doing something of lighter intensity with different movements than what you do on your hard workout days. As an example maybe a soccer player would go swimming on a recovery day. A swimmer would play soccer. For you, instead of training hard everyday, maybe you come into the gym and work on your flexibility, do light cardio, and do some balance work. Some type of active rest, not just sitting on your butt.

Here are some other simple recovery ideas:

• Foam rolling self massage
• Stretching
• Proper nutrition (at the right times)

The main thing to remember is that without proper recovery you may be taking two steps forward and one step back. If you train hard without recovery your muscles will constantly be breaking down. The whole idea behind some types of steroids (not that we would ever endorse them) is that you don't need as much recovery time. So you can train really hard all the time, break your body down, but you will rapidly regenerate. It also allows players to perform at higher levels towards the end of long seasons without breaking down from injury and fatigue.

Self Massage

Have you seen those funny looking foam rollers in the gym? They are kind of awkward to use but once you get used to it, it is not so bad. The whole idea behind the foam roller is that when you compress areas of muscle you are helping to increase the quality of your muscle tissue as well as aid in blood flow to the cells. A self massage with a foam roll will actually decrease soreness and prepare you for tomorrows workout. You would never want to train with soar, tired muscles.

The foam roll will also get rid of trigger points, soar spots, or knots in your muscle. If you stretch a knot it will get tighter. Only the muscle around the knot will get loose. This situation will make it more likely for you to pull the area where the knot meets the loose muscle. Make sure you roll before you stretch, or don't stretch at all.

Active Isolated Stretching

Active Isolated Stretching is another recovery techinque. We believe it to be slightly better than the traditional static (10-30 second holds) routine. With Active Isolated Stretching you are elongating muscles by taking them through a range of motion and holding for 2 seconds for 6-10 repetitions. On each hold breath out. This technique is more of active range of motion where static stretching, or prolonged holds, will actually put your muscle to sleep and actually increase injury potential. Static stretching if done at all should take place after working out.

Proper Nutrition

When it comes to nutrition, most people think about cutting back on intake and working out more. This thought process could not be further from the truth. If you are not getting enough calories to sustain your energy levels through your workouts, you will never have enough left to help regenerate your muscle tissue.

Some of our later newsletters will discuss nutrition in depth, but for purposes of recovery, one thing to remember is that you have a 10 - 20 minute window just after working out. At this moment your cells are wide open and ready to receive the proper nutrients to help build them back up after you did such a good job at breaking them down.

Post workout recovery shakes are for everyone. Not just people looking to increase their muscle size. Please ask at the front desk, which shake or drink would be best for you.

Look for later newsletter issues that will discuss nutrition. This is only the tip of the iceberg when it comes to conducive eating during an exercise program. If you can't wait for the later issues please ask us about our orientation or fitness boot camps. In these programs you will get a much better idea of how to eat, exercise, and reach your goals.