Smart Recovery

4/11/2018

There’s a wide range of views when it comes to the way we view rest. For some of us, taking a day off from activity sounds like a terrible proposition, while for others a full day off to lounge and watch Netflix sounds like heaven.

Then, of course, there’s everyone in between those extremes. These tips will help you to make recovery productive and effective, thereby allowing for reduced soreness and increased energy the day after a workout.

Make recovery productive with these rest day tips!

The Overrated Day off

Let’s go back to the extreme example from above and all imagine not venturing from the couch or computer other than to use the bathroom or open the fridge.

This type of “lazy Sunday” may be an anomaly in sunny places like southern California, but during the dark, cold winter months in Alaska and other northern climates, it actually sounds pretty darn nice to be cozied up next to friends or family with some warm beverages and your favorite shows.

Now don’t get me wrong, this a great option for a few hours.

But to not move for longer than that is a sure way to give yourself a case of the Mondays.

From personal experience, I can tell you it is never fun to be coupled over on the baseline before the next whistle blows, sucking all the air out of the gym with labored breaths while trying not to vomit mom’s lasagna and famous chocolate cake from the previous day.

Like anything, when we spend our time doing something we enjoy, it makes it easier to do that activity on a consistent basis and ultimately avoid the dreaded case of the Mondays by making sure we are still active and hopefully not allowing us to overindulge in heavy foods while just sitting around snacking.

Active Recovery

1. Cleaning

Harness your inner Mrs. Doubtfire, put on some tunes and get into vacuuming, dusting, sweeping, or what have you. Not only are you getting that body moving, but you get the benefit of accomplishment once the space is clean.

2. Stretching

Could be a brief yoga practice or just as simple as some light stretches while watching a movie. Try to stretch for 20 minutes or more and better yet get someone else in the room to join you! You know at least Fido will be in for some downward dog.

3. Uptempo walking

Or sassy walking as I like to think of it. Take Fido out for a stroll, or if you're like me and don't have a furry friend or available human friend, put in a Podcast or Audiobook and go for a walk till you finish the episode or chapter. Moving while listening will help you process and retain the information better!

4. Home Projects

We all have low priority household projects or tasks that have been lying around for weeks now. Set the goal of using your recovery "workout" to finish one of these projects.

5. Myofasical Release

The fancy term for foam rolling. There has been an exponential rise in research into this fascinating and under discussed organ. Yes, organ! While the coffee brews or your TV show breaks for commercial, get on the roller.

Perma-Sore: It's a Thing

On the opposite extreme, not taking the proper recovery measures between days of training can lead to feelings of fatigue, constant muscle soreness, achy joints, and overall just feeling worn down.

This is not to say that you may be slightly overdoing it and need to throw in more days off (there, I said it), but there are certainly things you can do to help your body optimize it’s natural healing processes. Let’s have a look, shall we?

1. Eat & Time Quality Protein

In general, protein repairs and builds your body's structures.

According to Jacque Scaramella, MS, RD, CSSD, a sports dietitian contractor with the United States Olympic Committee, "When it comes to protein intake, the typical American adult actually consumes more protein than is recommended. Although protein requirements for athletes are higher than the average adult, attention should still be paid to timing and portion sizes." Ms. Scaramella recommends that most of her average weight athletes consume about 20-25 grams of protein per meal and snack.¹

2. Compression Clothing

I used to chuckle when I saw athletes wearing tights under their uniforms, but you know what, it actually really does help achy joints and bones.

The pressure from the tight clothing can improve circulation; specifically, the venous return of blood back to the heart, which helps remove metabolic waste that builds up immediately post exercise. The enhanced flow of oxygenated blood helps the tissue repair and rebuild.

3. Vibration Training

If you raised your eyebrow at this title, stopppp it. Vibration training is a thing; in fact, many modern gyms have Power Plates or similar vibration platforms as it is a surprisingly effective way to promote recovery.

An enormous amount of research has been conducted in this area indicating that as the platform vibrates, it triggers the nervous system to reflexively generate 30 to 40 micromuscle contractions per second.

In turn, this enhances blood flow to the body, improves the viscosity of the fascia and connective tissue that surround muscle fibers, and enhances the sensitivity of the nervous system.

Here is a short video on Lorenzo Alexander and his trainer going through some recovery stretching using the Power Plate to give you some ideas.

4. Foam Rolling

I will admit, I personally am not one for any form of fancy vibrating machine when it comes to being able to properly manage my body. So if you are anything like me, foam rolling is another, perhaps more common modality to recovery.

The pressure and motion of using a foam roller, rolling stick, and compression balls act to self massage your tissues and break up knots of collagen fibers.²

5. Sauna or Hot tub

Oooo that sounds nice. The heat from either of these helps the body's circulation, which of course helps to remove metabolic byproducts that accumulated during your workout. Don't forget to bring your water bottle with you! Either one of these will suck the water right out of your body.

References

1. Ferraro, Author Katie Ferraro Contributor Katie. “The Power of Protein: 5 Sports Nutrition Experts Share the Performance-Enhancing Benefits of Protein.” ACE, www.acefitness.org/education-and-resources/professional/expert-articles/6940/the-power-of-protein-5-sports-nutrition-experts-share-the-performance-enhancing-benefits-of-protein.

2. (UCTV), University of California Television. The Role of Fascia in Movement and Function, YouTube, 27 July 2017, www.youtube.com/watch?v=raCBeQ-gXfs.

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