Rest and Recovery
Rest and Recovery
Third in the triangle is rest. The body needs this as it is a recuperation period that enables the brain to rest and the body to recover. Although 8 hours sleep is the amount always given, anything between 6-8 hours is fine.
Rest and recovery are both critical components of any successful training programme. They are also thenleast planned and under-utilised ways to enhance performance. You may not be aware that there is, in fact, a difference between rest and recovery, or how you can properly implement them.
If you train for ten hours per week, you have 158 non-training hours or 95% of your time left for rest and recovery. Where is this entire “extra” time going and why do you walk into your workout dragging?
Rest is most easily defined as a combination of sleep and the time you spend not training. How you sleepnand spend this time is critical.
Recovery, however, refers to the techniques and actions you take to maximise your body’s repair.
This includes hydration, nutrition, posture, heat, ice, stretching, self myofascial release, stress management, compression and time spent standing, versus sitting and lying down.
Recovery encompasses more than just muscle repair. It involves chemical and hormonal balance, nervous system repair, your mental state, and more.
We have different systems that need to recover,
including hormonal, neurological and structural.
Our structural system includes the muscles, tendons, ligaments, and bones. Muscles recover the quickest because they receive direct blood flow. Tendons, ligaments, and bones receive indirect blood flow and therefore can take longer to recover and are more susceptible to stress brought on by over training.
The goal for most people should not be perfection or hitting exactly correct levels for each factor – that’s for professional athletes to strive for. Our goal is to prioritise life and maximise our performance without personal sacrifice.
So kick back, relax and enjoy an evening out with friends.
Order your favourite beer and get the ribs in as this may mentally benefit you more, allow you to unwind and put you in a better place to perform, as opposed to another solitary night of broccoli and chicken. Life for an athlete who sacrifices everything for the sake of performance can be very lonely and tiresome.
A balanced combination of rest and recovery along with proper diet and exercise should be a part of any fitness regime.
Unless you are competing at an elite level, you should follow the 80/20 rule. This mean 80% of your time is spent focusing on diet and exercise and 20% on enjoying life. In other words, don’t let yourself get too wrapped up in perfection.
We will now break down the sub-components of rest and recovery to provide you with a better insight into how to improve your performance and overall quality of life.
A healthy and happy athlete not only performs better, but is able to give time and energy to others as well. #rest
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