Thursday 4 May, 2023

Recovery and adaptation at the physiological level (muscles, cells, endocrine system, etc) is critical for every athlete. One’s ability to recover (reestablishment of the initial state) and adapt (progress from the initial state) from stress can be highly influenced by many factors. Rest is physically necessary for the muscles to repair, rebuild, and strengthen. For recreational athletes, building in rest days and engaging in active recovery can help maintain a better balance between home, work, and fitness goals. The optimal rest time is between 48-72 hours for the muscles that were worked

Active Recovery Techniques

  • Sleeping Hydration and Nutrition
  • Active Recovery Walks
  • Stretching/Pilates
  • Foam Rolling

Benefits of adequate rest

  • Promotes Muscle Growth
  • Reduces Soreness and Fatigue
  • Improves Performance Reduces Risk of Injury
  • Supports Healthy Sleep

Neglecting the recovery stage can lead to increased risk of injury due to accumulative fatigue and the over-use of the muscles and tendons. Most training programs will have built-in rest days. It's important that you adhere to these as they're programmed specific to your training flow. However, It’s essential to listen to your body and gauge how you are feeling as well. If you are physically worn out, don't hesitate to take an additional rest day.

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