It doesn’t matter if you’re an endurance runner, competitive sportsman or woman, or a gym rat, scheduling some fitness recovery time is a must. You might be in a great training zone and just the thought of missing a workout day scares you. What if you lose this momentum? What if your energy levels drop? We promise - you won’t, and they won’t! As with anything in life, training requires balance, and your body needs some fitness recovery time to prevent burnout – or worse.
What are the 2 types of recovery?
Listening to your body and acknowledging the need for some fitness recovery is important, but planning ahead can also help. Remember that there are 2 types of recovery you must factor into your gym training sessions.
1. Short-term or active recovery
After an intense workout session, low-intensity exercises in your cool-down session can improve your performance. This active recovery increases your blood circulation, removing waste products from the soft tissue broken down by exercise, allowing fresh blood to repair and rebuild tissue with nutrients. Active recovery can include stretching and massage, with recovery items like the YOWIE Fitness Recovery Hot & Cold Pad a great option for reducing pain and supporting healing.
Short-term fitness recovery activity ideas are:
- Brisk walking and jogging
- Swimming
- Cycling
- Light weightlifting
- Elliptical or rowing machine
- Foam rolling or yoga
2. Long-term recovery
You also need to build rest and recovery periods into your seasonal training schedule, either as rest days or recovery weeks. You shouldn’t go from one big training block into another without some rest in between.
What are the benefits of recovery in fitness?
If you haven’t incorporated recovery time into your fitness routine, then here is a look at why you should start!
1. Fitness recovery makes you stronger
Exercise depletes your body’s energy stores while causing the muscle tissue to break down. Post-exercise recovery allows your body to replenish its energy while repairing damaged tissues with improved circulation. The muscles will heal and actually grow back stronger, so your workout routine gets easier over time.
2. Fitness recovery prevents overtraining
Overtraining Syndrome is serious and can lead to increased body fat, increased risk of dehydration, and impact your mood. By incorporating recovery into your fitness training programme, you can prevent Overtraining Syndrome.
3. Fitness recovery helps avoid injury
If you’re gym training when your body and mind are tired, you’re more likely to trip or use bad form when training. With fitness recovery, your body and mind are fresher, so there is less strain on the body which reduces the risk of injury, including overuse injury. A little rest now means more training time later. No rest means you’re out with an injury for weeks or months at a time!
4. Fitness recovery promotes relaxation
Rest days or weeks don’t just give your body a break, they give your mind some time to rest as well. You have free time to connect with friends and family, and indulge in another hobby. This balanced lifestyle is better for you, and better for your training.
5. Fitness recovery leads to better training
Taking rest days and engaging in cool-down exercises allows the body and mind to recharge and recover. This means your muscles are less fatigued for the next session, and you will get better results from your training. This way, exercise isn’t a chore, but something you’re excited and energised about.
What are the signs you need a rest day?
Scheduling recovery time into your fitness training programme makes it less likely for you to overdo it, but here are some signs that you probably need a rest day:
· Feelings of fatigue
· Decrease in performance
· Muscular aches and pains
· Feeling moody, agitated, or depressed
· Battling to sleep
· A loss of appetite
Remember that you can only become a high-performing athlete if you look after yourself – and use only the best in performance gym gear. Yowie Fitness provides South Africans with the best home gym equipment to ensure you’re getting the most out of every workout. Get real strong the right way with Yowie.
