Recovery is a vital component in our quest for health and wellness. It is through rest and recovery that we allow our bodies to repair itself - to make it stronger so it can withstand and endure the stresses that we place upon it.
Sadly, people still fear that if they relax or take a day off from training that they will lose any gains that they have worked so hard to get. They fear that they will get fat by having an off day.
We actually make better gains when we allow ourselves to heal and chill out.
So here are a few tips that will help you with improving your recovery.
TOP 5 TIPS...
1. Get enough sleep.
Not sleeping shouldn’t be a badge of honour. If you want real results from training and optimal health, aim for between 7-9 hours as frequently as possible.
2. Focus on nutrition.
Ensure you are getting enough calories, protein, carbs and fats to fuel your performance and recovery.
3. Manage your volume and deload regularly.
Your weekly volume should be between 15-25 sets, with each set going within 1-3 reps of failure. Deloading involves taking a week (usually every 4-8 weeks) and training at a reduced volume and intensity.
4. Use active recovery strategies on your rest days.
Go for a walk or a slow cycle, this will help speed up the recovery process.
5. Try to spend 45 mins - 1hr per day doing something relaxing.
This will likely give you a more positive outlook and increase your recovery speed.