Recovery
Move Lesson Six - Recovery
Recovery is just as important as your training. If you train hard, you should recover even more. Your after-exercise recovery routine has a big impact on your fitness gains and performance and allows you to train much more effectively. Unfortunately, most people don't have an after exercise recovery plan and instead do nothing to recover in between their workouts.
SYMPTOMS
If you are over-training, stressed, neglecting your recovery and not looking after yourself, you may have some of the following symptoms:
Tiredness during the day, no energy
Prolonged muscle soreness
Tight and stiff muscles
Overuse Injuries
Aches and pains in tendons and joints
Poor mood and emotional control or “zoning out”
Inflammation and swelling
Fatigue and poor performance in your training
WAYS OF RECOVERY
Sleep - Getting 8 hours of sleep (or more if you are training very hard) and getting high quality fo sleep is necessary for rest, repair and regulation of al of your body’s processes.
Rest - Having down time is important for allowing space in your life for your brain to not be going at a million miles an hour. Spend some time chilling, meditating, going for a walk, reading a book, not doing much is very important for recovery.
Mobility and Bend - Make sure you are being consistent with your Bend sessions. Doing stretching and foam rolling is beneficial for releasing tight muscles, improving your range of motion, helping to move waste products in your tissues move through your body and lymphatic drainage.
Low Intensity Movement - One of the best ways to move when you are needing to recover is light, low intensity movement. Think walking, cycling, swimming, any low impact exercise will help pump the lymph and waste product out of the body, and help bring nourishing blood to the areas that were worked.
Eat High Quality Food - Nourish your body with high nutrient dense foods, and plenty of fluids. As we preach in the Munch Pillar of Powherful, fill your body up with fruits and vegetables, lean protein, good fats, slow burning carbohydrates in portions appropriate to your goals.
Therapy - Massage, Physio and other Physical Therapies can help with recovery, especially when you may need a bit of extra help with releasing tight muscles, or do some rehabilitation stretches and movements. This helps to manage old injuries and avoid new ones too.
Sauna, Spa, Magnesium Bath - All these modalities help to relax muscles, flush out waste products and help recovery. Cold therapy can also help reduce inflammation like cold water immersion or cold showers.
Supplements - Some supplementation can help improve recovery.
ATP Cort RX - Regulate Cortisol (Stress hormone)
Magnesium - Help relax central nervous system and muscles
Turmeric - Anti-inflammatory
Vitamins and Minerals - ATP Multifood - Helps with absorption of nutrients for replenishment