Elite athletes take recovery time seriously; in fact they probably consider recovery more seriously than the average person. So, why are a lot of us not taking it as seriously?
Recovery goes hand in hand with performance. Recovery methods should complement the workouts completed throughout the week. Rule of thumb is the higher the intensity of the workouts, the higher levels of recovery is needed. The higher the frequency of workouts,the more recovery time is needed. Here are our most underrated recovery tips:
SLEEP, SLEEP, and SLEEP more!
Some forget, while snoozing in an unconscious state of mind may seem uneventful, there are so many crucial modes of recovery going on while we enjoy our beauty rest.
The release of growth hormones by the pituitary gland stimulates tissue growth and muscle repair, while reduced brain activity in sleep allows our blood supply to focus on delivering more oxygen and nutrients to other muscles. This is the time where muscles and body tissues are rejuvenated to stimulate its growth and healing.
Sleep is essential for recovery, even if you’re not conscious of the processes that are on going.
Have You Heard of a Foam Roll?
Like many of us, I was a skeptic of this simple and awkward to use tool. Once I got used to using it and completed my first rolling session, I was hooked!
The combination of pressure and movement helps to stretch, lengthen, and kink out the knots in your muscles. The result will leave you feeling looser, as foam rolling helps to increase blood flow and relieves tension in the muscles.
Releasing tension in the muscles is key to overall performance as it helps to prevent injuries and prepare your muscles for optimum performance for your next workout.
Stretch Those Muscles Good!
Similar to what foam rollers do, stretching helps to increase blood flow and circulation for your muscles, which aids in muscle repair and also dramatically reduces soreness.
Spend at least 10 minutes or more stretching (there’s no such thing as stretching for too long) and you’ll notice the difference the next day or compare to how your body feels when you don’t stretch.