The Importance Of Adequate Recovery In Your Exercise Program
The body repairs and strengthens itself in between workouts so taking a day off from training once a week is essential.
You cannot train hard if you do so every day.
Your body will become fatigued and results will plateau.
You will also become mentally fatigued.
Overtraining can often result in injury or muscle damage.
Rest days should serve to allow full recuperation of body and mind and the next day you should be rearing to go again.
You could use your rest day for logging the type and amount of exercise you completed that week, how you feel mentally and physically and maybe a re-evaluation of your goals.
Do not feel guilty for taking a rest day.
Realise that they are every bit as important in your exercise program as the days when you're training intensely.
The training session is only the muscle stimulus and the results you achieve will be determined by how much muscle fibre damage you can do in the workout and how good your nutrition and recovery is for the following days.
It is counterproductive to work the same muscle the following day or even when still sore from muscle damage.
Never do the same workout two days in a row.
Muscle must be allowed to fully recover before working it again so that it is stronger and bigger and progress is then possible.
Sleep is an important part of the recovery process.
Sleep deprivation leads to increased levels of cortisol in the body, this stress hormone can lead to the storage of fat around your middle, and decreased activity of Human Growth Hormone which is active during muscle tissue repair.
Make sure that lack of sleep doesn't hinder your fitness goals.
Nutrition is also very important in the recovery process.
Firstly ensure that you are well hydrated before, during and after exercise.
Secondly ensure that you eat carbohydrates within 2 hours of exercising.
This will replenish glycogen stores.
Finally, eating protein at this time will increase this process and also supply amino acids, which are essential for rebuilding damaged muscle tissue.
For best results make sure that your diet consists mainly of complex carbohydrates, lean sources of protein, healthy fats and a good variety of fruit and vegetables.
Even athletes at the top of their game build rest days into their exercise programs for the many physiological and psychological benefits of recuperation.
You cannot train hard if you do so every day.
Your body will become fatigued and results will plateau.
You will also become mentally fatigued.
Overtraining can often result in injury or muscle damage.
Rest days should serve to allow full recuperation of body and mind and the next day you should be rearing to go again.
You could use your rest day for logging the type and amount of exercise you completed that week, how you feel mentally and physically and maybe a re-evaluation of your goals.
Do not feel guilty for taking a rest day.
Realise that they are every bit as important in your exercise program as the days when you're training intensely.
The training session is only the muscle stimulus and the results you achieve will be determined by how much muscle fibre damage you can do in the workout and how good your nutrition and recovery is for the following days.
It is counterproductive to work the same muscle the following day or even when still sore from muscle damage.
Never do the same workout two days in a row.
Muscle must be allowed to fully recover before working it again so that it is stronger and bigger and progress is then possible.
Sleep is an important part of the recovery process.
Sleep deprivation leads to increased levels of cortisol in the body, this stress hormone can lead to the storage of fat around your middle, and decreased activity of Human Growth Hormone which is active during muscle tissue repair.
Make sure that lack of sleep doesn't hinder your fitness goals.
Nutrition is also very important in the recovery process.
Firstly ensure that you are well hydrated before, during and after exercise.
Secondly ensure that you eat carbohydrates within 2 hours of exercising.
This will replenish glycogen stores.
Finally, eating protein at this time will increase this process and also supply amino acids, which are essential for rebuilding damaged muscle tissue.
For best results make sure that your diet consists mainly of complex carbohydrates, lean sources of protein, healthy fats and a good variety of fruit and vegetables.
Even athletes at the top of their game build rest days into their exercise programs for the many physiological and psychological benefits of recuperation.
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