I Have Work to Do
Believe it or not, one of the hardest things for me to get my clients to do is REST! I get it. We want to reach our fitness goals ASAP and taking the time to rest and recovery seems counterproductive. However, according to ACE (American Council on Exercise), recovery is the most important part of a fitness program.
Recovery
In order to improve your fitness and gain strength, you must put your body through certain stresses, such as lifting weights and running, for example. After these stresses, your body needs time to adapt to these stresses which is where you recover.
Skipping recovery can lead to injury. Be sure your program has a built in rest/recovery day(s) and that you’re taking that time to recover as instructed. Also, listen to your body. Recovery can look different for everyone and if your body is telling you it needs a break, take it!
Ways to Recover
REST
This means sleeping. Turn off the TV, put down your phone, and get to bed early. A good night’s sleep is not only and excellent way to recover (quickly), but it also aids in weight loss. On the flip side, bad sleeping habits can lead to weight gain.
NUTRITION
Staying hydrated, as well as getting the right amount of Fat, Protein, and Carbohydrates each day will help give you energy and fuel your muscles so that they can recover and rebuild. There are some supplements that can aid in this, too.
MASSAGE/FOAM ROLLING
Regular foam rolling and massage helps to loosen tight muscles and deliver nutrients and oxygen to help with recovery. For more, see my blog on foam rolling HERE.
Just Do It
Figure out which way or ways works best for you and incorporate it in to your routine. Mentally, it can be a challenge. But know that by doing so you’re actually improving your fitness as well as helping to prevent injury and be able to move longer!