The Importance Of Rest & Recovery!

October 20, 2018 | sean | in Blog

Rest and recovery is an important aspect of an exercise program, for everyone. Not just high-level athletes.

We all understand the importance of exercise training for optimal performance and improvement. However, rest and recovery is also an important aspect of an exercise program because it allows the body time to repair and strengthen itself in between workouts. It also allows you to recover, both physically and psychologically.

What happens during the recovery period? 
The body is allowed to adapt to the stress associated with exercise, replenishes muscle glycogen (energy stores) and provides time for the body tissue to repair.

BENEFITS OF REST AND RECOVERY;

– adaptation to the stress of exercise
– replenish energy stores 
– repair damaged tissues
– growth

and so much more…

There are two different categories of recovery:

1. Immediate or short-term recovery – This is the most common form of recovery and occurs within hours after an exercise session or event. Short-term recovery includes low-intensity exercise after working out and during the cool down phase (active recovery).
2. Long-term recovery – This refers to recovery periods that are built into a training schedule and may include days or weeks incorporated into an annual program.

Sleep is another important aspect of rest and recovery when it comes to performance. All who are sleep deprived are at risk of losing aerobic endurance or strength and may experience subtle changes in hormone levels, which can lead to higher levels of cortisol (a stress hormone) as well as a decrease in human growth hormone, which is active during tissue repair.

If you are a high-level athlete or have a family member that is involved in a sport that requires a higher level of fitness, it is recommended that you monitor workouts with a training log. A training log can assist you in keeping track of how the body feels after an exercise session – this will help in determining recovery needs and whether or not the training program should be modified.

The easiest way to tell if you need a rest day is to listen to your body for signs. Practical markers include an elevated resting heart rate because your body is under more stress, poor sleep patterns, dark urine because your body is struggling to stay hydrated, increased irritability, a general feeling of sickness or constant injury.

No matter when you decide to take your rest, it’s essential in order to help your muscles rebuild and recover from training.

In the day or two following a workout, the movement will help repair the tiny tears you’ve made in your muscle fibre. As long as you’re not feeling any of the markers for a needed rest day, allow yourself to take an active recovery day, which can include cross-training activities or an easy run.

So the questions is…

Are you resting or recovering enough to reach your goals?

Did this help you?

If you need more help you can contact us via any social media or on this site.

Or if you need help with any other training/nutrition do not be afraid to ask!
CLICK HERE TO SUBSCRIBE

Any questions, inquiries, challenges or feedback is greatly appreciated.

Thank you for reading.

Written by; Sean L Jones
Instagram; @s.jones.fitness

Above All Co.
Owner and Director; Sean L Jones
Instagram:@aboveallco_
Facebook: https://www.facebook.com/aboveallco
Website: www.aboveallco.com.au