Workout Recovery is not Lazy Time – It’s Body-Building Time

Dave • Mar 11, 2019
Meditation

Many competitive athletes think of rest as a four-letter word that translates to “I’m not doing anything to further my competitive edge, therefore, I’m falling behind, I’m a loser, and I’m not going to win my next competition.”


But having a workout recovery time is an important part of the athletic process, as are several other elements. A workout recovery time done right does not decrease athletic performance; rather, it enhances athletic ability by building muscle stress capability, restoring energy levels, and building heart and lung function capacity. Recovery time is psychological in addition to physiological; increased and improved athletic performance over time requires a strong mind along with a strong body.

The Benefits of Workout Recovery

Sleep:

Inadequate sleep leads to mental and physical stress and results in poor athletic performance and an increase in injuries. The amount of sleep needed depends on gender, age, and level of activity, but continuous, restful sleep is important for competitive concentration and energy.

Relaxation/Downtime:

Different from sleep, relaxation/downtime means putting your feet up, reading, watching a movie, surfing the Internet, listening to music, or sitting on a beach; it requires minimal energy and movement. Relaxation is a chance to refocus, think, plan, and dream about your next workout or competition, catch up on your training journal, and remove your thoughts from the frantic pace of race day or practice.

Fluid Intake:

Hydration is vital to the active lifestyle, whether through fluid replacement or eating water-rich foods. Water brings nutrition to cells, flushes waste, enables proper organ function, and prevents dehydration. A lack of fluids results in dizziness, mental confusion, low blood pressure, and weakness.

Stretching:

A good stretching program is not about burning calories; rather, it’s about preparing the body for the next workout. Active people stretch before a workout to increase blood flow, raise body temperature, and ready “cold” muscles for movement to prevent injuries. Stretching after a workout or during your workout recovery time maintains flexibility and joint health and decreases post-workout muscle soreness.

Lighter Workouts:

It’s fine to include some light exercise in your recovery day. Consider something fun, non-impact and different from your normal training routine: walk around the mall or in your local park, splash in the pool with the kids, hike a nearby nature trail, plant flowers or vegetable seedlings, or take a yoga class for beginners. The point is not to break a sweat or risk injury but to avoid muscle soreness, stiffness, and that “I feel lazy” mindset.

Food intake:

An active lifestyle requires good nutrition all the time, but especially during recovery. Don’t avoid carbohydrates; begin replenishment two hours after exercise and choose the most nutrient-dense, high-fiber varieties: nuts, seeds, beans and whole grain breads and cereals. Choose nutrient-dense proteins, fruits, and vegetables for maximum recovery benefit consider eggs, low-fat or nonfat dairy, dark leafy greens, brightly colored produce (cantaloupe, berries, broccoli, sweet potatoes, bananas, carrots, bell peppers) and dark, oily fish (salmon, mackerel, sardines, fresh tuna).

Massage:

Many active people consider massage an expense to skip, but a regular massage may enhance exercise recovery. While there is disagreement on whether massage aids significantly in physical recovery, it reduces blood pressure and stress and anxiety levels and enhances a positive state of mind, contributing to better and more consistent workouts.


3 Elements Lifestyle lives and believes what we train: fitness, nutrition, and recovery lead to a better, healthier you. Supportive and positive instead of competitive and high-pressure, our staff works one-on-one or in group training, guiding every step towards lifetime results you not only love but can maintain for life.


David Michael Gilbertson is the founder and president of 3 Elements Lifestyle, LLC., a Fitness and Weight Loss company that specializes in YOU!. With more than 15 years of experience owning, operating and managing clubs of all sizes, David lectures, delivers seminars and gives workshops on the practical skills required to successfully help you with your health and fitness goals. David also helps you build the teamwork, management, and training necessary to open your own fitness center. For more information on Licensing and Consulting Services Visit his website at www.3elementslifestyle.com or email at daveg@3elementslifestyle.com or call (805) 499-3030.

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