Over the past couple weeks, I’ve heard numerous people mention that they are feeling quite beat up by the end of the week, making Saturday workouts undesirable. For those of you that this applies to, I’ll pass along some tips to help you recover better, as under-recovery is your issue. These tips may seem overly simplistic but the truth is that you don’t need barometric chambers and cold baths for the amount of training the vast majority of everyone does. You can easily apply the Pareto Principle to your recovery and reap the most benefit with the least work.
The most important factor in your recovery process is….sleep. If you want to recover better, sleep more. For those of you training 1 hour per day, you should be aiming for 9 hours of sleep each night. The minimum you should be sleeping is 8 hours. I understand that may be difficult to achieve at times, but there isn’t an equal substitute. Understand that any less than 8 hours and you’re in sub-optimal recovery conditions. Try to make sure your bedroom is actually restful by making it dark and quiet to allow for better quality of sleep. A tip to help make sure you are going to sleep at an appropriate time each night is to set an alarm on your phone to serve as a reminder go to sleep.
Making Sleep a Priority
The second important factor in recovering is eating enough calories to fuel your body’s rebuilding process. If you’re not eating enough calories to support that function, your recovery will suck and the risk of injury will rise. Try to get as much of your caloric intake from real foods rather than supplements, unless the choice is between nothing and a supplement.
The third important factor in recovering is performing mobility and soft-tissue work. It doesn’t take much but it must be frequent. If you spend only 15 minutes per day doing some sort of mobility work, you’ll notice a huge improvement. Adding in 15 minutes of mobility right before going to sleep has made an enormous difference in my own recovery. Not only do I get the benefit of performing soft-tissue work, but I also get the benefit of better quality sleep as a result of the timing.
While this list is far from complete, I believe that if you can master those three areas – sleep, eating, and mobility – you will be able to recover from all but the toughest workouts. Recovering better from your training will result in fewer injuries, the ability to train harder, and more improvement. As Bobby Maximus (training director of Gym Jones) says, “the training is the easy part. What happens the other 22 hours of the day is where the battle will be won or lost.”
Recovery Finances (courtesy of Bobby Maximus)
Posted on 10/27/2015 at 05:56:00 PM