Mastering the Art of Recovery


Mastering the Art of Recovery

It’s a misconception that the time you spend in the gym gets you in shape. It doesn’t. Muscles are made, and fitness gained during the time you recover from your workouts, and failing to recover properly from your workouts can lead to overtraining in some very rare situations. We believe so strongly in proper recovery that we’ve integrated a day focusing primarily on recovery into our training program.

If you’re serious about getting in shape, or staying fit, then you need to get serious about what you’re doing to maximize recovery. Here’s a list of our top 3 recovery methodologies.

Post-Workout Meal

There’s a window of approximately 1 hour after a workout, where your body is most receptive to post-workout nutrition. During exercise your body breaks down muscles and depletes glycogen stores. Because of this, protein and carbohydrates are the two most important macro nutrients to consume after a workout. Carbohydrates are used to form glucose, so including sufficient carbs in your meal will help you get your energy back quicker. The muscle break down that is caused by exercise can be offset by getting protein in your system as soon after a workout as possible.

As a general rule, try to get ~30 grams of protein, and ~90 grams of carbohydrates. It’s okay to have some fat in your post-workout meal, but try to keep it limited if possible.

Foam Rolling

It’s no secret that we’re big fans of foam rolling here at the Fit Yard. It helps with flexibility, recovery and generally keeping the body healthy and pain free. That’s a pretty solid list of benefits! The specific component that helps the most with recovery has to do with muscle adhesions and reduction in soreness. Studies have shown that foam rolling not only reduces muscle soreness (an awesome benefit in and of itself), but that it also allows for better performance afterwards, compared to control groups that didn’t foam roll. This means that foam rollers are able to get back in the gym sooner, and at full capacity.

It really can’t be understated. Find the time in your day to do some foam rolling. Your body will thank you for it.

Active Recovery Days

Active recovery is like a rest day with a twist. Instead of sitting around with Netflix, vegging out (a perfectly valid option), you do a light physical activity like hiking, swimming or yoga. Active recovery is great because it gets blood flowing so it’s easier for your body to remove toxins, and get nutrients to your muscles. It’s also a great way to get out and do things that you might not normally do due to an intense workout routine. If you’re an athlete preparing for a competition, a nice, light hike might be a great change of pace from the hours you’ve spent in the gym.

Interested in learning more about how to get in great shape, and maintain a holistic fitness approach? Give us a call at 727-216-9650, and we’ll get you on the right path. Happy fitness!