The Secret to Better Results
When talking about fitness, we put so much focus on exercise itself that we often neglect the second (equally important) piece; recovery. Adequate recovery is critical for progress, positive results, and injury prevention. Before you dismiss recovery as “woo woo” or an excuse to skip a workout, think of all the hard work you put in to get the results you want. Without proper recovery, you are not reaping all of the benefits of training! Why not make sure that your hard work is paying off?!
Why is recovery so important?
The "go hard or go home" mentality in fitness has become widespread over the years. Whether you are trying to get stronger and build muscle, improve your cardiovascular conditioning, or lose weight and become leaner, proper recovery is key to achieving the results you want. No matter the goal, even if that goal is maintenance, exercise signals the body to change via adaptation. While it is important to challenge yourself (appropriately) in the gym, without proper recovery, your hard work will only take you so far. Neglecting recovery for extended periods can even cause you to regress and take a toll on your health!
Exercise is simply a mode by which we challenge the body to spur adaptation. The cycle of challenge, recovery, and adaptation is responsible for the results that we strive for with exercise. If the body isn't given enough time or resources for recovery, however, it must start prioritizing these three processes. In this case, adaptation is sacrificed so that recovery and healing can take place. Why is this a big deal? Because adaptation is responsible for physical changes that we want to see with exercise. Without adaptation, you don't see those results as they become harder and harder to achieve.
How do I know if I'm not recovering adequately?
The following are common signs that you may not be giving your body enough time and resources for proper recovery;
Prolonged muscle soreness that consistently lasts more than 3 days.
Plateaus in strength, performance, and fat loss.
Reductions in strength and performance.
Weight gain, especially in the midsection.
Unusually achy joints and over-use injuries.
Extreme fatigue and lack of motivation.
Keep in mind that these symptoms are not exclusive to inadequate recovery.
OK, I think I need to work on recovery. Now what?
Assess:
The first thing to look at is your training regiment. If you prefer high-intensity training and/or have been doing the same routine for more than 2 months, it may be time to make some changes. Adjusting your workout focus, frequency, and movements are easy ways to switch things up enough to reap the benefits of recovery. A good rule of thumb for exercise is to change the focus of your routine every 2-3 months.
Rest:
If you are experiencing unusually achy joints, over-use injuries, and/or extreme fatigue, it's time to take a break. Take 1-2 weeks off from your usual routine, and instead focus on low intensity movements such as walking and biking. This is also a great opportunity to experiment with different recovery tools (listed below), as well as check-in on your nutrition, hydration, and sleep.
Optimize:
Moving forward, ensuring adequate rest and recovery is one of the best ways to instantly optimize your training results! If you are someone who is active year-round, experiences chronic aches and pains, and/or works a physically demanding job, you will benefit the most from incorporating regular recovery into your routine. If you don't know where to start, don't worry! Check out some of these recovery modes to get started;
Static stretching
Foam rolling
Massage
Mobility exercises
Cold therapy