Top 3 Recovery Techniques
Do you train 3-5 times per week? Feel sore? Tired? Sluggish? What are you doing to actively speed-up /enhance your recovery? After all the person who recovers the fastest can train more and therefore improve their performance / desired results. Heck why do you think anabolic steroids are so popular in sports? All puns aside, the video above outlines 3 simple and straight forward areas that you can focus on to both speed up and enhance your recovery throughout your week of training.
Highlighted points include-
- Foam rolling and stretching: Try using this simple ratio of 3 sessions = 30mins of active stretching, 4 sessions = 60minutes and 5 sessions = 90minutes etc. One of the biggest contributors to poor recovery is over training and while all three of these techniques will decrease the effects of over training, I’ve had the biggest results by following these clear and straight forward protocols. Be sure that your ‘stretch/ mobility’ sessions are uninterrupted and should be approached with strategy and purpose. Come and see me for some example flexibility / recovery programs you can do. Lastly, you can stretch and mobilise on a roller or lacrosse ball basically anywhere home, gym, outdoor park etc. The key is not being interrupted and keep focused. Use the timer as suggested in the video.
- Sleep 8 hours a night: Sleep is sooooo important for so many reasons. Mostly the recovery of the nervous and hormonal (endocrine) systems of the body. Shooting for 8 hours per night is ideal but if your training multiple times per week and are on your feet continuously with high levels of stress throughout the day, you might want to increase your sleep to 9 or possibly even 10 hours per night. If you’re not used to this amount of sleep, try it. You will be pleasantly surprised.
- Nutrition: Eating enough calories within foods that are nutritious. For those who eat clean, I suggest you track your food for a couple of days to ensure you are eating enough calories. I can’t tell you how many clients I work with who ‘eat clean’ but are severely calorie deficient. This is not a green light to go out and smash fast food, the key is eating enough healthy nutritious to supply the body with appropriate levels of calories and nutrients to fully recover.
Quick note before ending this post – I purchased all of my mobility equipment from SMAI www.smai.com.au. They offer a bunch really good and affordable mobility tools. Hope you like this blog, shoot me a message if you want to chat about about discussed. Yours in health, Sam.