Your Training Tip of the Week: "Recover in Order to Become Stronger"

Recovery: It's one of the most misunderstood and misappropriated disciplines in the world of sports and fitness training today. This improper perception about the rationale for an adequate Work to Recovery Ratio, has left many just scratching their heads and wondering why in the world their results appear to be going nowhere, if not actually in reverse.

In fact - when it comes to incorporating recovery days into ones workout program, the worst offenders - the most confused (and often somewhat confrontational) about this matter, are those who are among the most Hyper - Diligent, Fitness Devotes out there. The more attentive one is to the process of staying fit - the less pliable they appear to be when attempting to convince them to even consider the concept of incorporating ' RECOVERY' days into their routine, as a part of a healthy training program and lifestyle.

Don't believe me? Ok, then let's just say I down right dare you to bring this article to the attention of the group I like to refer to as the "Cardio Machine Elite" and see what happens. You know, these are the folks you just can't help but notice when getting in some cardio of your own, at your favorite health club. They tend to jump from the Treadmills to the Stairmasters, to the Elliptical trainers etc., putting in a grueling 30 to 45 minutes on each before jumping off just in time to aggressively stake out their territory for their favorite bike before Spin Class starts!!! I said I 'dared' you, because if you question this group on their workout to recovery ratio – being daring enough to actually ask when they just happen to take their rest days each week, you’ll probably need a   body guard in order to escape.

Why is this you think?

I must admit, there is a rather commonsensical portion to the consensus among those who are already "putting in the time -or- doing WAY more than is necessary; as in the scenario I mentioned above (although many doing that volume of cardio often have other - bigger issues than understanding the need for adding rest/recovery days into their perfectly ordered - over the top exercise regime - but that's another topic for another day and oh, I'll get to that one, I promise).

For now, part or most of the general thinking seems rather reasonable,

even as I'm mulling it over and over now in my head...on the surface, it appears to make pretty good common sense. It's of course the idea that if a little is good, then by all means, a TON must be even better. You know, as it is with many things....workout more, work harder, work longer and more aggressively then everyone else and you'll pull ahead of the pack. In this case, possibly for attaining a 16 pack set of abs instead of the usual, run of the mill, fit individual’s measly sad 6 to 8 pack…REALLY? Ah, come on…it’s time to put our egos in check and understand this:

“The best athlete in the world, the biggest, the baddest, the strongest and the fastest, all know when to go hard and when to take it easy- when to go fast and when to take it slow”. They do so because they’ve learned (hopefully) to let their egos go and do what is best for their bodies in order to be and beat the best…. and sometimes that means letting people pass them that they know they could beat and taking rest days when their bodies need a restorative time to repair, for the purpose of becoming better.

I mean it’s what this country teaches. Work harder and you’ll do better. TRUE, but as with everything there must be balance or the hardest working individuals among us will eventually suffer burn out of one kind or another and when that happens, well that’s dangerous friends cause sometimes, we just don’t ever recover !!!

If fact, when it comes to creating a training program…the planning and completion of all  the hard work necessary to get fit and stay fit as well as working to make considerable gains in physical abilities (becoming quicker, faster and  stronger) are only about 50% of what is necessary in order to do so.

The fullest benefits and the best results from one’s hard work in training can only ever be realized when you become dedicated enough to spend the other 50%  getting serious about recovery and restoration. So that just as the training end is planned and scheduled and completed, so your recovery time and your days of rest should be considered with the same amount of sincerity and follow through or YOU’LL NEVER TRULY KNOW what you are capable of.

Oddly enough, the results of OVER TRAINING often mimic an untrained person’s lot:

1) Rapid resting heart rate

2) Irritability and feeling stressed an unable to concentrate

3) Over all feelings of restlessness, sleeplessness and soreness that never seems to go away.

4) Dead legs

5) Hindered training times and reversal of strength gains, etc.

6) Exhaustion

7) BURN OUT!

So, follow these few simple RULES for proper Rest and Recovery and you will continue to experience increased strength, power, energy, speed and an overwhelming enthusiasm for continuing on with your training and/ or your favorite sports.  

1)Never train the same muscle groups two days in a row…this simply creates tear down upon tear down as far as the muscle is concerned. Muscle hypertrophy (or growth) can only occur when the muscles you are targeting are worked hard and then given adequate time to rest, repair themselves and recover.

2) Get enough sleep. Hard workouts drain and strain your entire body including

your central nervous system. You need real live rest and plenty of it. If time is scarce…taking a nap or merely lying down and getting off of your feet a few times day will help.  

3)Every three days, take an entire day off (GULP)! Yes you heard me right. So that means in an entire 7 day week, you should shoot for approximately two days off or at a bare minimum - take ONE…. but two is ideal.

4) On your days off, don’t even think about traditional training and only engage in passive, fun and gentle activities so that your mind can have some time off as well as your body. It needs it!

Incorporate these simple steps and you will continue to enjoy your favorite sports and a healthy and fit lifestyle.

Hang in there Ya’ll and train smart. I don’t know about you but I’m in it for the LONG HAUL!

Until next time…

POWER ON,

Candace