At Altru’s Sports Advantage powered by EXOS, our training programs are created around four pillars – mindset, nutrition, movement and recovery. In this post, we’ll be focusing on the significance of recovery, which provides essential regeneration of muscles, allowing the body to re-energize and prepare for the next day’s activity.
Recovery = Rest + Regeneration
Recovery is the process that starts when a workout ends and ends when the next workout begins. It is made up of two components – rest and regeneration. Rest is the passive form of recovery; it involves little to no movement. Regeneration is an active strategy toward the end of recovery when one is working back into full movement.
Rest is an extremely important component of a training system. Physical rest allows for the body to re-build in between sessions to avoid overtraining. Without rest, the body cannot adapt to the physical training it’s undertaking. Mental rest and recovery, which might include meditation or other relaxation techniques, is also important. It can help to recover from the emotional and psychological stress of day-to-day interactions and re-focus on your goals.
Regeneration is a group of actions that assist in overcoming the stress of hard training. Regeneration is movement based, bridging the gap between rest and training. Proper regeneration helps to restore the body’s energy systems, remove the effects of fatigue and improve muscle function.
Regenerative recovery exercises may include:
Soft Tissue Mobilization
A common form of soft tissue mobilization is foam rolling. Foam rolling has many benefits, including:
- Helps to restore and maintain tissue structure
- Increases blood flow (nutrient delivery) and lymphatic flow (waste product removal)
- Helps reconstruct damaged muscle tissue, and aide in muscle relaxation
- Breaks up scar tissue and trigger points in the body that can compromise or inhibit a muscle’s ability to perform properly
Active or dynamic stretching is a safe and effective way to move from rest to regeneration. Benefits include:
- Improved flexibility, or range of motion around a joint
- Improved mobility, or range of motion within the joint
- Optimizes alignment, length, control and efficient movement
- Activates a reciprocal inhibition
Introducing aerobic activities during the regeneration process helps the body gain comfort in more strenuous movement during the recovery period. Examples might include:
- Low-intensity elliptical workout
- A light jog
- Up-hill walks
- Density circuits
Work + Rest = Success
The right balance of work, or training, and rest results in the desired adaptation, allowing you to reach performance goals. Work without rest results in overtraining; rest without enough work will not allow the body to adapt.
At Sports Advantage powered by EXOS, we dedicate time to both work and recovery methods to ensure our clients can achieve their goals safely and effectively.