The Importance of Recovery!
One thing I can’t stress enough is the importance of quality recovery after a workout! You might think that a brief cool-down or stretch post-workout is adequate, but there are a couple primary factors you need to take into account before selecting a recovery plan that will work for you.
- Frequency & duration of workouts – Depending on how much and how long you work out for, you may need to take a few days in between intense workouts for recovery. Your muscles are pushed to the limit during a workout, and they need time to rebuild and recover.
- Watch out for Symptoms of Overtraining – Insomnia, irritability, loss of appetite, headaches, fatigue, elevated resting heart rate, impaired coordination, mood changes, persistent soreness, inability to relax, and a weakened immune system are some of the symptoms that may occur if you are overtraining. Consult a health professional if these symptoms persist and change your workout and recovery plan.
- Personal Characteristics – How old are you? What training level are you at? What types of stressors are present in your life at the moment? What kinds of food and/or supplements are you putting into your body? All of these factors can play a role in how much recovery time your body needs.
- SLEEP – Like so many other things in life, muscle growth is facilitated by getting enough sleep.
Remember, when you don’t give your body enough time to fully recover, you are limiting your future workouts and increasing your risk for injury. But by optimizing your recovery time and giving your body time to recuperate and rejuvenate, you are setting yourself up to feel better, look better, and train better!
More on Overtraining at My Fit Tribe:
http://www.myfittribe.com/articles/20070430/are-you-overtrained.html
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I must add my $.02
I honestly believe that no one knows best, like a physical therapist. basically like a super educated Personal Trainer (ironic they're both abbreviated P.T.) but anyways.
that's why im studying Phys. Therapy. because m ylove for weight training, bodybuilding, and nutrition and fitness developed into my career (or soon to be).
i personally didnt realize the affect of not recovering until i hurt my back. i actually didnt hurt my back, it was my hips. my hamstrings to be a bit more specific. they were so tight after years and years of PROPER and perfect training, BUT, not proper recover which includes stretching. why was it not "proper" you ask? b/c i just didnt stretch at all! for example, i would warm up properly with about 10 minutes of light cardio, sometimes i did hard cardio. but then, after i would get done with a freak intense back workout, i would do some cardio for 20 to 30 minutes, depending on the intensity, then just leave the gym. i wouldn't even count the last 3-5 minutes o f my cardio as a cooldown. i would still bust my ass up until the 30:00 minute mark. then i would shut off the machine and drive home.
boy, was i an idiot. i always knew to stretch. that's why i did an awesome job with my warmup, but somehow I always forgot to stretch afterwards. b/c i was so rushed.
anyhow. with muscles so tight you can develop tendon problems where your tendons "SNAP" over joints, or "bony protrusions" (edges of your bones). just like cracking your knucikles. except that's usually just pressure build up.
to sum it up. if you dont recover and stretch, you dont loosen up your muscles, you dont allow blood flow and waste excretion. your muscles stay stiff and tight. when that happens, eventually they become "shorter" and "shorter" and the next time you try to fully extend your arm for a bicep curl, or flex your elbow for a tricep extension end range of motion, you're not going to be able to have as great a ROM, which leads to severe problems.
any ?'s please ask!
sleep
sleeping is my main concern right now. due to my work and schedule i usually sleep at 3pm - 5pm. then at 8.30pm to 1.30 am (if i'm lucky)
Q.
how can i maximise my rest?
you can maximize
..your rest by eating clean and every 2 to 3 hours , make sure you take a day off between each workout and take your supplement religiousely ,,don't skip meals , don't stay up too late at night , don't have processed food .. ect..
Recovery
Since deciding to build some muscle ( 3 months ago ) I'm doing 3 sets, pyramiding on the weights on most ,but on my delts bi's tri's pecs and forearms I do 5. I had a trainer long ago who used to say, that being regular with my routine was more important than anything else for building up. I was only 40 then, has my age changed that? I'm doing dumb bells only, every other day, and haven't missed a workout yet . At my increased age do I have to worry more about injury? I'm trying to set it up to work out with the senior Mr. Arkansas but it seems to have hit a snag....Michael T