#Training Schedule: Check
#Training Log: Check
#Nutrition Program: Check
#Meal Prep: Check
#Recovery Log: $%%^## X
Fitness junkies are often obsessed with the pattern of the right training stimulus: How many sets? How many reps? Or even the perfect nutrition balance: How much of protein? Calories?
Yet, they neglect the other side of the coin: Recovery.
Remember you don’t get stronger doing a workout; you only get stronger when you recover from a workout.
Adequate sleep each night, and rest days in between weight training workouts are the key essence of rest and recovery.
The number of hours of sleep your body requires each night depends on different factors such as your daily activity level, the intensity of your workouts, and the quality of diet.
Less than 6 hours of sleep each night affects the body’s ability to build and repair muscle tissue. Getting quality sleep ensures peak production of Growth Hormone to enable the body to recover & regenerate.
Recovery: Short and Long-Term Recovery
Without proper recovery time, not only will you reach a performance plateau, but you also will run the risk of injury, and may even experience-reduced performance i.e. less strength, less endurance.
Keep in mind that there are two categories of recovery.
Short Term Recovery
Aim for at least one rest day between each of your weight training workouts, preferably two. So for example, if you weight train three days a week (Monday, Wednesday, Friday), then your rest days would be the other four days (Tuesday, Thursday, Saturday, and Sunday).
No matter how tempted you may be to workout on a rest day, you should restrain yourself.
Long Term Recovery
Well it’s not JUST your muscles that need to rest and recover. It’s your entire body as a whole, from your joints, to your tendons, to your central nervous system. For this reason every 3-4 weeks, you must have a DE load Week.
A DE load WEEK? You mean rest days aren’t enough? No unfortunately, rest days are not enough. Consistent training builds a deficit that cannot be balanced out by a single rest day. A DE load week is a chance for your body to repair connective tissue and restore your hormonal balances. Taking a week off keeps those tendons and ligaments healthy.
So what do you do during a DE load week? Rest during the whole week?
If you lift weights, lift lighter and focus on perfecting your form.
Cross train: If you always ride a bike, go for some light swimming to work a different part of your body but again, keep it light!
Focus on mobility, Yoga and self-massage using a foam roller and lacrosse ball
And as for nutrition, do not slack off on eating clean. Your body needs all the proper building blocks to repair itself, along with adequate sleep every night.
Effects of inadequate rest
Decrease in energy levels
Decrease in testosterone levels
Decrease in growth hormone levels
Increase in catabolic (muscle destroying) hormones
Effects of inadequate recovery between workouts
High risk of injury
Muscle building progress gets decelerated
Feeling of tiredness all the time
Loss of motivation (or interest) in working out
Immunity level goes down
Remember the best defense to overt raining is a proper combination of good rest and proper nutrition. A sound training program will include adequate recovery time and proper nutrition, including proper supplementation.
Most importantly listen to your body when you see the early warning signs of over training. Be flexible and adjust your workout, your sleep and your diet accordingly.
Understanding the signs of over training and responding accordingly will help you reach your goals faster! Workout smart!!