The Importance of Athletic Recovery

Athletic recovery is a term you’ve probably heard a few times throughout your journey in the fitness world. It probably makes you think of high-tech tools or maybe expensive and science-based recovery processes like cryotherapy. Seeing all of this may make you feel like you shouldn’t even think about it since it always comes off as something the “elites” do. 

The thing is, rest and recovery is just as important as having a good exercise routine and meal plan, maybe more important! Think about it like this, as soon as your workout ends your body is automatically in the recovery phase. What’s important here is to make sure you’re doing things that aid your body in recovering as fast as possible. 

How do you help your body recover? 

Short term

• Hydration

• Muscle relaxation

Long term

• Proper sleep schedule

• Proper diet

• Enhancing mobility / flexibility

But How Do I Benefit?

This is the most common question I get when I start to tell clients about the importance of a recovery phase. Your body is a machine, and all machines wear down and start to break without some maintenance, right? In this aspect, our body is honestly no different than a washing machine; If you use the washing machine every day for a year straight without any maintenance, it’s probably going to break down the following year. By providing that maintenance to your washing machine it will last for years and years.

Faster Results and Better Performance

By sticking to a solid recovery plan, especially the “Proper Sleep Schedule” I mentioned before you’ll see faster results when it comes to losing fat and gaining muscle. Poor sleep lowers the amount of natural human growth hormone production (which lowers muscle growth) and increases your natural cortisol levels (which promotes fat growth). By actively following a recovery plan and allowing your body the time it needs to heal, you’ll have less pain. If you have less pain, you’ll be able to perform better on the next exercise day. If you’re in less pain, you’re less likely to compensate for that pain, which means you’re more likely to focus on the mind body connection. All of this relates to better results and much better performance. 

Better Health Overall

If you get the correct amount of sleep day in and day out, your body will prioritize repair and recovery. The great thing here, is that, I’m not just talking about your muscles. Getting the proper amount of sleep will also allow your body to focus on strengthening and boosting your immune system. Additionally, the right amount of sleep improves your mood, decreases your blood pressure and inflammation and many other things.

BOOM!!! Better Health!

Ok, but how!?

How do you create this mythical recovery plan you ask? 

Well, it’s pretty easy actually. Start with one thing at a time, don’t try to do everything at once as you’re more likely not to do it at all.

In order from easiest to hardest. 

Prioritize sleep

Take a week to focus on getting your sleep schedule under control. Ensure you get to bed at the same time and wake up at the same time. Strive for getting the recommended 7-8 hours of sleep a night. 

Drink Plenty of Water

Hydration is the next important step in a proper recovery phase. The average person needs about 8 10-ounce glasses of water a day. My general guideline for anyone on a consistent exercise routine is to intake a gallon of water a day. Just break it up in to small portions even spread through your day. I promise it’s easier than it sounds.

Nutrition Is Your Mission

With steps 1 and 2 out of the way, the next focus should be keeping a proper balance of nutrition. Now, with a well-planned exercise routine you should already have nutrition factored in. But! If you don’t, it’s really important that you focus on eating enough fruits and veggies.

Mobility and Muscle Release

Everyone should have and use a foam roller! This is easily one of the best things you can have to release tension that’s built up in your muscles. Sore, tense muscles act just like gunk and sludge in your engine. It causes everything to work slower and clunkier. Aim for at least 10 minutes a day of foam rolling.

Meditate and Practice Mindfulness

This one is overlooked by so many people. I can kind of understand why, it seems like it wouldn’t make a huge impact on your recovery. But I promise, this one will surprise you! Meditation and mindfulness, if done correctly for about 10 minutes a day will de-stress you and empower you with a clearer perspective on life.

I would suggest starting with some guided meditations first.

I’ve been working on some guided meditations that I plan to release soon, so keep an eye out for that notification!