Play Hard, Rest Easy

Welcome back!

We've talked a bit about pushing beyond your comfort zone while working out (overload principle) and we've talked about the importance of good form while exercising.  Now, let's take it easy and talk about rest and recovery.

Recovery after exercise is just as important as exercising.  While recovering, you're allowing your muscles and tissue to repair themselves and build strength.  Muscles need anywhere from 24 to 48 hours to repair and rebuild.  Go out too early and you risk tissue breakdown.

Heat it up and cool it down
In Camp many of our new campers find themselves out of breath and fatigued after our workouts (we like that, by the way).  Now is the time to let them catch their breath and relax.

We're going to cool down before we stop completely after the last sprint, run, etc. and we're going to focus on stretching.  Why?  Stretching 1.) Lengthens your hardworking muscles  2.) Prevents injuries and 3.) Reduces lactic acid (the chemical that is soreness).

Hydration
Replace lost fluid after your workout to help with recovery.  Water supports metabolic function and nutrient transfer in the body.  Water helps improve just about every bodily function. 

Fuel for Recovery
High-quality protein and complex carbohydrate -- refuel your body (with highest grade) to ensure your next performance is also of highest grade. Within 60 minutes of ending your workout is a good target time for refueling.  Your body will thank you!

Sleep
Sleep is one of the most important forms of rest and gives time for the body to adapt to new or more intense workouts.  Shoot for 6 to 8 hours.  Yes, it IS possible to get 8 hours, but something has got to give.....get off the computer and forget about watching the game, Grey's Anatomy or whatever your guilty pleasure.  Do your body a favor and shut it down!  I hear the gasps, but what do you want?  A kick butt workout the next day or the tired lethargic feeling that makes you question even working out?  Tough choices, I know!

Plan
1) Plan your routine and add rest days
2)Alternate intense workouts with easier ones
3)Listen to your body

Feeling tired, sore, or notice your performance is not where it should be?  Consider taking two or three days off altogether.  Or maybe you're feeling strong the day after a tough workout. Instead of forcing yourself to take it easy, give it another whirl!

Know and trust your body to signal what it can and can not do.  Dump the little voice in your mind telling you to go all out today because it's on the schedule.   If your body is telling you to back off, back off.  Better to choose an easy recovery day over being out of the game all together.

Lastly, how about a relaxing weekend away from all the hustle and bustle of our busy lives. I'm thinking 8 hours of sleep and a massage...