Whatever training program we follow the principles are the same, to put stress on our body. When we exercise we are actually causing damage, tearing tiny muscle fibres. The gains we see in increased cardiovascular performance or strength, all occur by our body repairing itself because of the damage we caused. When we apply stress to our body, its response is to rebuild itself bigger and better so that it can handle this stress in the future.
Rest days must be factored in to your program, they stop you burning out and give your body time to recover, even if we are strict in only working certain parts of our bodies on certain days.
Good programs will include periods of de-loading, you still train but the weight and volume are reduced. This keeps you active and stimulates your muscles but encourages full recovery.
We also recommend taking a break of up to a week after you complete a 12 week program, especially if you have tested your max at the end of a training cycle. This gives your body time to recover properly, and contrary to what you might hear, you won’t lose your gains. You’re more likely to feel stronger when you get back int eh gym after a week off.
Give yourself enough rest between sets and exercises so that you don’t lose form and risk injury, but not too much that your muscles and joints cool down. Aim for 30 seconds to 2 minutes.
Keeping your body moving, using active rest is a good way to reduce tightness and soreness. Getting outside and getting fresh air is our go-to. A 10 or 15 minute walk a day works wonders.
Make sure you have regular rest days planned. 1 or 2 days a week when you actually rest, and make sure you continue to eat properly, a balance of protein carbs and fats that fits your goal.
Work on your mobility to restore and improve your range of motion, particularly if you’re muscles are feeling tight.
A true sports massage isn’t a relaxing experience, painful if anything, but works wonders for recovery. Try a massage gun for regular at home sessions.
Most elite athletes include hot and cold treatments in their recovery. Hating and cooling muscles over short periods increases blood flow through the muscle which supports quicker and better recovery.
Comments