The risk of over training and why recovery is so important for achieving your goals!
Firstly I’m not here to bash a good consistent workout ethic and a strong training routine. These are all valuable in achieving the results you want. I just believe there is a missing piece to the puzzle that can boost performance, prevent over training, and ultimately reduce the risk of in injury.
A lot of us understand that we need intensity when we work out and put a large amount of effort into this, however there is still a very important need for recovery after an intense workout, despite this the same effort is usually not applied to recovery. Unfortunately a 5 minute stretch and cool down doesn’t cut it either.
There is an increasing belief in the industry that recovery is 50% of the health and fitness equation and without it you risk undermining your efforts from the training.
Intense training involves the breakdown of muscle cells which during recovery hypertrophy (increase in size). Notice how I said that recovery is where the benefits from exercise are established. This is why proper recovery techniques are so important and when prioritised, reaching your goals should become much easier.
Overdoing it is something I commonly see in clinical practice, I hear of people doing multiple classes a day or commonly working out with no rest days or recovery in a week. Whether or not they’re aware of the bodies need for recovery it always shows up as muscle tension, joint restrictions and general aches and pains in the body.
So here are the key ways to help maximise your recovery:
Rest days – however it is vital to keep moving on these days, just trade out your normal intense workout for easier exercise such as walking, a gentle bike ride or swimming.
Diet and nutrition – nutrient density is very important with recovery, so make sure you are choosing good quality foods and limit processed food with poor nutrient density.
Sleep hygiene – ensuring you get over 8 hours of sleep a night and more than this when you have put intense effort into your training that day.
Soft tissue release – using a combination of foam rollers, lacrosse balls, massage guns or massage therapists is a great way to boost recovery and make sure that your muscles don’t become too tight.
Consistency – although we can be good at achieving the points listed above over shorter time periods, just like our training the real benefits come from applying these principles consistently over time.
So next time you’re feeling sore, achey and tired, instead of just trying to push through it, listen to your body and take a well deserved rest day instead!
Chris Braxton DC