Recovery days are just as important as working out, never train intensely on two consecutive days, always have a rest day between workouts, this rest day allows the cells to energise (replaces lost chemicals and fluids) and the muscles to repair (regenerate). The central nervous system also gets activated a lot during working out this also needs time to calm back down before another intense session. This healing process is important if we keep loading the tissues and not give enough time for healing, we can cause muscle damage from hypertrophic scarring leading to tissue failure and degeneration. Rest is also needed to help the ligaments and joints heal and recover too (overtraining causes over use injuries and muscle damage).
General rules are:
1. allow 48 hours between full body strength workouts.
2. Allow 48 hours between High intensity training.
3. Allow 48 hours between long endurance training.
Things you can do to allow rest:
1. De-load phase, this is when coaches just get their athletes to go light for a while and not push them as much.
2. A well balanced and structured program.
3. Include active recovery days to help the healing process (activity must be light intensity).
Things that most people do on active recovery:
Brisk walking, low-intensity jogging, low-intensity-swimming, foam rolling, active stretching,
Example Of A Workout:
Monday - Workout Cardio/ martial
arts class
Tuesday - Active recovery day - Brisk Walk - active Stretch
Wednesday - Strength (Full Body workout)
Thursday - Active Recovery
Friday - Strength & Cardio Workout
Saturday - Brisk walk and active stretch
Sunday - foam roll massage, yoga or brisk walk.
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