There’s no question our members here at Absolute Fitness train hard! But are we as diligent with our recovery?
Since February, most of our members have engaged in heavy strength training a couple times a week. Consisting of big compound lifts, these workouts are killer! Since we’re on round two of the program, we thought we would share some of our favourite recovery strategies. To see consistent strength improvements, avoid injury, and overall fatigue (including emotional and mental fatigue!) we need to ensure we are doing everything we can! Our favourite and most “wallet-friendly” strategy is… sleep! It is vital in order to keep your strength momentum going, you just need rest. Good old fashioned rest. Quality sleep, relaxation, R&R. This means on average, a minimum of eight hours of sleep per night. We also encourage cat-naps.
Following sleep as one of our top recovery strategies is nutrition. Fuel for your workouts, fuel for recovery. Not only do you need good nutrition to get you through some of these challenging workouts, making sure your post-workout nutrition is sufficient is critical for rebuilding those muscles stronger than ever. Interestingly, if you’re not fuelling yourself adequately for recovery, your sleep could suffer!
These two methods of recovery are paramount, and they operate as a catch 22 – poor nutrition could feed into poor sleep and the inverse is true as well, where poor sleep could make you susceptible to making poorer food choices! Striving to adopt good habits with both of these two pillars of recovery will make a big difference towards your workout recovery and overall feeling of wellness.
Other strategies that can help with recovery are: supplementation and vitamins, light intensity training (LIT), stretching, foam rolling, and ice baths or contrast showers.
Top recovery supplements include fish oil, BCAAs, and a multivitamin (especially magnesium).
Light intensity training is 20+ minutes of cardio to slightly increase your heart rate. This will work out some of the lactic acid in your muscles causing you to feel that soreness.
Finishing off your LIT with stretching or foam rolling also helps to promote a breakdown of lactic acid.
If you’re feeling really brave, this last ones for you. Contrast showers or ice baths are a great way to reduce inflammation in muscles and kick-start your recovery efforts.
So if you’ve been training hard and feel as if you’ve hit a wall and all of a sudden you’re feeling tired, sleepy, and sore all the time give some of the above mentioned tips a try and let your body recover.