We Need to Recover Too
Finally grasping the whole working out process, now you are starting to feel stronger and more confident with the different lifts and machines. Suddenly, we forget about the equally if not most important part of the fitness journey, recovery. We love the gains, and after getting over the fear of fitness, we go all-in (team no days off). The more workouts we can get in, the better. Not quite the truth when it comes to fitness, we all heard of the “fight or flight” mode in scientific terms sympathetic system.
Well, that system gives us added boost shots of energy to crush it, workout after workout. The issue with being always on is, and you probably experienced it already, we end up crashing. The result of going, going, going is overuse; with overuse comes injuries, mood swings, low sex drive, and all sorts of issues we like to avoid. Although this stressor is what we are looking for to smash our fitness goals and progressively improve, there is another fitness side.
Recovery, while most believe recovery day is a chill day (e.g.) eat whatever does not move a limb. Controversy in some cases total rest is most beneficial. Eating whatever is another story, and since it is a recovery day, we want to give our bodies the proper fuel needed for recovery. The recovery phase(rest and repair) is formally the parasympathetic system, and the quicker we can shift our state from “fight or flight” mode to rest and recuperate, the better. As with developing fitness, some key ingredients help ignite the process of recovery.
For fitness, the intensity ( appropriate workload), duration, and frequency (the number of workout sessions per week). When it comes to recovery, we have stress management (life stresses, work, home, unexpected events), sleep, and of course, nutrition. As I mentioned in a previous post, I have out-trained a poor diet, but boy did it catch up with me. It is best not to fight against your body, so make sure you get your macronutrients in.
Where carbohydrates and fats are the easiest to get in daily, protein is essential for muscle recovery. Protein is the hardest of the three to reach your recommended daily intake. A good rule of thumb for protein is around 0.5 to 0.9 grams per pound of body weight or 1.2 to 2.0 grams per kilo. Be careful though, those numbers mentioned are for people seeking to maintain their current weight. If you are looking to lose weight, you should be in a negative calorie balance. Therefore your protein requirements are 1 to 1.5+ grams per pound of body weight and 2.2 to 3 grams per kilo.
Stress management is how well we keep things in balance and how effectively we rebalance when life happens. There are many different ways one can achieve this balance. Through meditation, prayer, breathing sessions, yoga et cetera. Pick what works for you and treat yourself frequently.
Sleep often gets downplayed big-time late nights, and early mornings can last only for so long before burnout happens. The recommended amount is 7 to 8 hours per night, some people may need more or less. The best practice here is listening to your body. Mixing in recovery days and rest days within your week-to-week program is an addition, “less is more” as the saying goes.
Tips for recovery day routine, aim for stretching, mobility work foam rolling 10-15 mins of cardio, light weights, or even a nice walk. The key on recovery days is to keep the duration to under 40mins, and the intensity should not exceed moderate. Also, place recovery days or rest days after your high-intensity days, which should not be more than twice a week (high-intensity days). If you must get 4 to 6 days in at the gym, add two medium(moderate) intensity days and one recovery.
For clarity, that could look something like high-intensity on Monday, Tuesday recovery (flexibility work), Wednesday moderate-intensity, Thursday high-intensity, Friday recovery/mobility work, Saturday moderate-intensity, and off on Sunday. Aim to have at least one complete rest day per week.
Live life free and stay fit!
J’Nathan Bullock CSCS