3 Ways to Maximize Recovery and Improve Performance
Recovery works to restore the body.
During training, the body undergoes significant stress, which can result in muscle damage, inflammation, and fatigue. Recovery allows the body to repair and regenerate damaged tissues and replenish energy stores.
1. Prioritize Getting Quality Sleep
Not getting quality sleep can be a major contributing factor impeding your performance. During sleep, our body goes through several processes that help to restore and rejuvenate the body cells and tissues.
Sleep is necessary for muscle growth, energy recovery, hormone regulation, and metabolism.
Here are some ways you can improve the quality of your sleep…
Establish a regular sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This will help regulate your body's natural sleep-wake cycle and promote better sleep.
Create a sleep-conducive environment: Make sure your bedroom is cool, dark, and quiet. Use blackout curtains or a sleep mask to block out light, and use earplugs or a white noise machine to block out noise.
Limit screen time before bed: The blue light emitted by electronic devices can interfere with your body's production of melatonin, a hormone that helps you sleep. Avoid using electronic devices for at least an hour before bed.
Practice relaxation techniques: Incorporate relaxation techniques such as meditation, deep breathing, or yoga into your bedtime routine to help you unwind and prepare for sleep.
2. Avoid Overtraining, Take Recovery Days
Not every day has to be a grind. Listen to your body and you will thank yourself!
Promotes relaxation: As athletes, often we feel like we need to be training more than necessary. It can be difficult for us to take breaks, but it is important to allow your body to shift from a sympathetic to a parasympathetic nervous system state.
Reduces the risk of injury: Overtraining and insufficient recovery can increase the risk of injury. Adequate recovery time allows the body to adapt to training,
Promotes mental health: Recovery can also have a positive impact on your mental health. By reducing stress and allowing time for relaxation, recovery can improve your mood, reduce burnout, and promote overall well-being.
Check out this video on a quick recovery day you can do...
Myofascial release - 10 minutes
Couch stretch - 2 sets of 45 seconds per leg
Elephant walks - 2 sets of 20 reps per leg
Frog rocks - 2 sets of 10 reps
90/90 lift offs - 2 sets of 10 reps per leg
Plantar fasica stretch - 2 sets of 45 seconds
Tibilias stretch - 2 sets of 45 seconds
3. Get Outside in the Sun
Get outside and connect to the earth barefoot! Walking barefoot on the ground may help to reduce inflammation in the body. This is thought to be due to the transfer of electrons from the earth to the body, which can neutralize free radicals and reduce oxidative stress.
Promotes Vitamin D synthesis: Vitamin D is essential for strong bones and muscles and also plays a role in immune function and can help reduce inflammation. This can speed up recovery time and reduce soreness and stiffness in the muscles.
Improved sleep: Exposure to sunlight can also help regulate the body's natural sleep-wake cycle or circadian rhythm. This can improve sleep quality and quantity, which is important for growth and tissue recovery.
Enhanced mood: Spending time outside in the sun can also enhance mood and reduce stress. This can help you feel more relaxed and focused, which can improve your mental state and performance.
Increased energy levels: Sunlight exposure stimulates the production of serotonin, a neurotransmitter that is associated with feelings of happiness and well-being. This can improve motivation and drive.
Thank you for reading! Feel free to reach out with any questions.
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