Improve Your Body With Recovery Workouts
Recovery Workouts Are Also A Great Way Of Increasing Circulation
Way to incorporate recovery workouts is to keep all your existing workouts the same and add recovery workouts on top of your current routine. Recovery workouts are relatively short, easy runs that don’t challenge your body enough to create a need for additional recovery, so they won’t interfere with your recovery from the most recent key workout. Recovery workouts are also a great way of increasing circulation and getting blood into your muscles.
Active recovery workouts are low intensity and low volume workouts in which the goal is to get blood into the muscles that you worked the day before to enhance recovery. For people who are just beginning their fitness journey, even a brisk walk can prove incredibly taxing, so active rest and recovery workouts are intended to be used by trainees who are beyond the beginner stages and want to start upping their game even more. Stretching and self-massage efforts before and particularly after light recovery workouts are more productive when unencumbered by the tightness that would otherwise occur following hard workouts.Let’s go over what active recovery workouts are and what the goal of active recovery training is and doing something physical every day, recovery workouts are the way to go.
Imagine you finish a day of hard training such as a steady-state effort or you focused on lactate threshold training and now you realize that tomorrow is going to be a day filled with both muscle stiffness and soreness. You already drank your recovery shake and spent some time on the foam roller before bed. But what should you do tomorrow if your training calls for a day off and you don’t want to be stuck inside?
This scenario is quite common and when asked by an athlete how to go about doing a recovery ride or a recovery run, a coach needs to offer more than, “Do this activity at this intensity for this long.” There needs to be a real understanding.
The Purpose of Recovery
Some say the only way to get faster or stronger is to create an adaption that the body has to overcome. This is why we all lift heavier weights, run faster, or bike longer. I agree and because of this adaption the body requires a down period of rest and recovery (a week or day of lower volume or low intensity). The entire purpose of recovery is to allow the muscle to repair itself and to engage muscles that are tired or sore from a previous day or prior period of time (say, a few weeks of work). When we are recovering from a phase of training, we can have down weeks (less volume) or complete recovery days. Read more here.
Recovery workouts are used to create the opportunity to restore forward progression(worst case) or to avoid the stall entirely(best case).
The opportunity for muscle growth begins the moment you stop lifting, and that growth can’t happen without proper recovery protocol. Muscles don’t grow in the gym; they grow after. When you lift heavy, muscles suffer microtears and are actually broken down via a process called catabolism. Immediately after you lift, your body begins repairs, but it needs your help. If you want to get the most from each and every workout, you need to prioritize post-workout recovery. Heed these eight tips to maximize recovery, stay on top of your game, and ensure maximum gains.
1. Push The Barrier, Don’t Annihilate It
“No pain, no gain!” has probably been spat in your face as you struggled to rack a one-rep max bench press. Pushing beyond your limits is a good thing, you tell yourself, but just how far should you push? BPI Sports co-founder James Grage believes in egging the muscle on just enough to create that needed stimulus for muscle growth, but not in completely destroying it to the point where your muscle hurts for days.
2. Get Serious About
By now, most people understand that the foods they eat after their workout and throughout the day factor into the quality of their recovery. The foods you eat before a workout can also play an important role in pre-empting the tissue-rebuilding process once the workout is over. Digestion is a lengthy process; proteins and carbs that you ingest prior to the workout will still be circulating in the body afterward. For this reason, choose your foods wisely. See more here.
Active recovery workouts can be even more beneficial for your body than rest alone and can be routinely scheduled into your workout plan or added to your routine as needed.
Many people can yield the benefits of exercise every day, but the important part to know how much to endure on your “off” days. Not only this, but there have been studies that show the effectiveness of active recovery after a marathon or similarly stressful event. Usually, the effort needed to put into these recovery exercises are less than half of what it takes to perform an active workout. For runners, it can mean covering half of your normal distance at an easy pace, or even to take a break from running and doing other light exercises instead.
4 Benefits of Active Recovery
Helps Lower Heart Rate
Studies have shown that when pursuing active recovery right after a round of exercise or a marathon, the blood lactate level lessons quicker than if one were to immediately start resting. Doing this allows the body to restore itself to its resting state, which helps the heart return to its normal pace and letting the muscles benefit more from the workout as a result. Because of this, the individual can enjoy more strength and endurance with each workout from there on.
Focusing on Improving Form
Since active recovery is less demanding than your normal workout routine, you can focus on some aspect of technique. You can either to correct or perfect it, depending on your own training. The positive side is that you are able to do it under conditions where proper performance should be achievable. Read full article here.
Recovery Workouts Are Extremely Important
Even though recovery workouts are designed to make your body feel better, increasing the total work of a training program that already has a high volume may not have the desired positive effect. Some of the most common signs that you need to add recovery workouts are increases in muscle soreness or joint stiffness. Stretching sessions before and particularly after light recovery workouts are more productive when unencumbered by the tightness that would otherwise occur following hard workouts. Recovery workouts are meant to be short, easy sessions with the goal of getting blood to the muscle and healing it as quickly as possible.
Recovery workouts are often used to get blood into sore and fatigued muscles with the thought being this help speed recovery and also allows one to engage in some extra conditioning. Recovery workouts are endurance-based workouts that are performed at an easy to moderate intensity for 30 to 60 minutes the day after a high-intensity workout. Recovery workouts can be used for working on weaknesses or improving things that may not be addressed by your regular exercise program. Recovery workouts can address issues such as core stability, shoulder mobility, building an aerobic base, and practicing technique.