Immediately after a training regimen the body
conditioning is actually lower than it was immediately before the
session. This
is true,
basically for any training session. To gain maximum body adaptation,
fitness and performance, one must incorporate rest and recovery
time to allow the body to rebuild and over build the systems that
were stressed during the workout. Ignoring this important training
factor will over time decrease your fitness level and your ability
to perform at your fullest potential.
Here are some of the major
symptoms of neglecting rest and recovery:
- Increase in fatigue
- Decreases in coordination,
as well as, mental concentration.
- Increased resting heart rates,
higher training heart rates
- Increased levels of perceived exertion
during training
- Decrease in quality of sleep
- Decrease in training willingness
As in many cases in athletics,
mastering the balance between training and recovery is highly
individual. No one method works
for every
athlete. However, some guidelines exist and may help in developing
a sound system for recovery.
Recovery actually starts before
you train.
Proper warmup will limit the damage by increasing
blood flow to the working muscle,
increasing
muscle temperature and by that, allowing the muscle to operate
more efficiently. During the workout drink consciously water
and carbohydrate-energy drinks. After the race or training
session, remember to cooldown. After training the most important
thing
you
could do to speed up recovery is to replace the carbohydrates
and protein you have just used. The first 30 minutes after
your workout
your body is much more apt to absorb and replenish those
fuels than at any other time.
Sleep
Sleep is another fundamental factor
in recovery. During deep sleep the greatest amount of human
growth hormone is released.
This hormone
has several very important functions both for recovery
and for upping the rate of fat burning in the body. It helps
repair old
muscle and to build new muscle. How much is enough depends
on the individual. But safe to say, most people because
of the normal
demands of our modern world do not get as much sleep as
their bodies
would ideally get. Eight hours is usually the recommended
minimum. If you have a high volume of working out, your
body will demand
even more sleep to get the maximum advancement in fitness
from your training program.
Other techniques that will
speed up recovery include, hot baths, massage, sauna, stretching,
as well as some mental
sessions
like relaxation and meditation.
Maximizing the benefit
of your training program comes after recovery. Proper recovery
will make you a better
athlete.
Poor recovery
will make you a tired athlete.