The Importance of Recovery
We likely all recognize the importance of training and eating well. But what so often gets overshadowed is the power of recovery and its role in helping athletes perform optimally and reach their goals. While recovery looks different depending on the athlete and their unique set of needs, it is in fact for everyone. Giving our bodies the time they need to recover means we can truly give 100% in our training sessions and be steadfast in pursuit of our highest aspirations.
What Happens During Recovery?
Everyone’s training program, regardless of their goals, should factor in recovery time. During recovery, the body “adapts to the stress of training, replenishes energy stores and repairs damaged tissues.” With adequate time to complete these processes, athletes prime themselves for strong performance in their upcoming sessions. Not only are rest days important for physical and mental recovery and preventing injury, they actually work in an athlete’s favor by helping them achieve results quicker over the long-term.
Short-Term Recovery
There’s two types of recovery: the first is short-term recovery, which takes place in the hours following exercise. Replenishing energy stores and fluids lost during exercise and subsequently taking on necessary carbohydrates and protein is key to successful recovery. This allows for protein synthesis to occur which “increases the protein content of muscle cells, prevents muscle breakdown, and increases muscle size.” Such optimization stresses the importance of eating a well-balanced meal after a workout, which every athlete should strive to do following their sessions, especially the more intense ones. Moreover, during this period, soft tissue is repaired and the body works to rid itself of any extra chemicals.
Another form of short-term recovery is referred to as “active recovery”, which generally involves low-intensity exercise following a particularly strenuous session, or in the days after. Both types of short-term recovery offer distinct benefits during training sessions.
Long-Term Recovery
Long-term recovery differs from short-term recovery in that it accounts for the bigger picture, generally over the course of a year. The idea is to factor long-term recovery into programming so athletes can have some variety in the intensity of their training and become better conditioned and prepared to conquer sessions of all kinds. This can take the form of recovery days or weeks in which an athlete takes a break from traditional methods of training or lessens their load, introduces other forms of cross-training or varies the intensity, time and distance of typical sessions.
Sleep Quality
A crucial part of athletic recovery is sleep and sleep quality. Fortunately, they work hand in hand; training hard improves sleep quality and the amount of deep sleep, while sleep can promote muscle repair and recovery and help athletes go that much harder during their sessions. Because sleep deprivation adversely impacts performance, making sleep a priority is crucial for any athlete’s success. How many hours of sleep each athlete needs depends on the intensity of their training regimen, but the typical recommendation is 8-12 hours each night.
Recovery Indicators
One of the best indicators of successful recovery is a lower resting heart rate. Other markers of successful recovery include energy level, mood, and overall well-being. Over time, patterns might emerge in training and ultimately be illuminating in how well your body responds to training and how quickly you are able to recover. It is crucial to pay attention to these to avoid overtraining. Symptoms of overtraining include malaise, depression, decreased performance, and increased risk of injury.
Why Recovery is a Vital Building Block
While recovery days and methods look different for everyone, listening to one’s body is key in formulating a strong recovery plan. Of course, it’s important to be in tune with your body and give it the fuel it needs in the form of hydration, food, sleep, and rest. Because exercise and training put such stress on your system, recovery is crucial. This helps ensure you can be at your best all year long.
This article was written by our very own Megan Carter.
Sources:
https://www.verywellfit.com/the-benefits-of-rest-and-recovery-after-exercise-3120575