+ Recovery in Training: The Overlooked Component of Muscle Growth. + 1 + Introduction + What is Recovery? Recovery is defined as the ability to meet or exceed performance in a particular activity, it is the normalisation of physiological function, restoration of energy and replenishment of cellular energy enzyme. Exercise recovery should be implanted in your workout regime in order to perform at a high-level and maintain frequent training volume. By understanding the concept, types and methods of recovery, you can enhance your overall workout. 2 Why is Recovery Important? Did you know your muscles don’t grow at the gym… they grow while you rest? That’s right, as you sleep and recover you providing your body adequate amount of time to rebuild itself. Continuous training without rest can lead to a catabolic state where your muscles breakdown and cannot repair itself. • If your rate of recovery improves, higher training volumes and intensities are possible without the detrimental effects of overtraining. • A lack of recovery will lead to CNS & musculoskeletal fatigue reducing your training quality. Fatigue from Overtraining Overtraining occurs when you push your body’s limit and provide inadequate time to recover from exercising. If your body is constantly pushed to its limit without rest you are increasing your chances of sustaining an injury. To prevent this from occurring you can recognise the early signs which include: • Poor performance: Decrease strength, endurance, slower reaction time & agility • Excessive fatigue: Constantly tired even when resting • Increased effort during workouts: Normal workouts may feel more difficult and heavier 3 + Methods of Recovery + 1 Massage Gun As the name suggests, a massage gun is a mechanical device that helps reduce muscle tightness & improve blood flow. This is performed through rapid percussive motion reaching deep layers of muscle that generally cannot be reached through our hands. Benefits? • Improves recovery time as it promotes blood flow in the area • Helps prevent muscle soreness & DOMS after a workout • Enhance recovery process of muscles • Ease pain and tight areas • Expand range of motion 4 2 Foam Rolling Foam rollers are an exercise device used for massage & fitness. • Soothe tight & sore muscles • Improve muscle recovery • Increase range of motion 3 Ice-Bath An ice bath is literally bathing in ice (or cold water) to constrict blood vessels, flush waste products, and reduce swelling and breakdown of tissue. As the tissue warms up and blood flow increases, the recovery process is accelerated. • Reduce soreness • Accelerate recovery time 5 4 Sleep Sleep is crucial in training recovery as it helps repair the muscles while you rest. While you sleep your body undergoes the process of protein synthesis (building of muscles). A lack of sleep can have a detrimental effect on your ability to exercise reducing the quality of your workout and growth of muscle • 7 – 8 hours of sleep is crucial to boost immune system, manage weight loss and retain memory • Sleep ensures you achieve quality workout 5 Active Recovery Active recovery is the engagement of low- intensity exercise after the completion of a heavy workout or athletic event. For example after weightlifting you can foam roll, use a massage gun, light jogging or even just stretching • Reduce the build-up of lactic acid in the muscles which minimises post exercise stiffness • Reduce fatigue and improve overall mood • Promote blood flow to the muscles and joints which counteracts inflammation 6 + Did you know that recovery is the most important part of muscle growth? Our focus is recovery… enjoy this free pdf on recovery and elevate your workout. We also forgot to mention we also sell recovery- orientated products, such as our massage gun! Enjoy an additional 10% off your order combined with your free PDF on recovery to elevate your training… +
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