In the previous post we looked at nutrition and sleep as factors that are vital for adequate recovery. In this post, we’ll look at importance of managing training volume and different methods of recovery that can speed up the process.
Managing Training Volume
Recovery is often impacted by the frequency and intensity of your workouts. As you progress in training age you tend to recover faster and can handle higher frequency training. However, during the first few months of your training you might train at a lower frequency thus giving your body enough time to adapt to the movements, recover and build muscle. As you progress your volume should be increasing as well due to this adaptation over time. Furthermore, managing volume means making sure your volume isn’t constantly on the high end for every workout and for every week. Therefore, incorporating deload weeks and tapering volume means that you allow enough time for any built up fatigue to dissipate.
Recovery Methods
Furthermore, recovery methods include incorporating active recovery, foam rolling and possible supplementation. Active recovery, such as light cardio, increases blood flow to the muscles and helps any lactic acid build up. Incorporating light walking or biking can help to decrease muscle soreness. Recovery methods, such as, foam rolling, also helps connective tissue health, reduces muscle soreness and can improve muscle activation. It can also relieve joint stress while improving muscle imbalances and range of motion. Myofascial release techniques can also be incorporated to help deep tissue health and recovery. Additionally, caffeine intake has also shown to improve recovery. It helps to improve performance and increase the overall work you’re able to do while decreasing possible muscle soreness however, this may have implications for the overall volume you are able to recover from. Finally, stretching and massage therapy has also been used for recovery however studies have shown that they pose no significant benefits to muscle recovery or soreness. However, if you feel that they improve your recovery you can incorporate them if needed.
Finally, a big part of recovery is being in tune with your body’s signals. For example, between exercises, 2 minutes rest is usually the benchmark for enough recovery to carry out your next set. However, the rest time can be reduced or increased slightly based on how you feel. Sometimes, your working set may feel heavier than usual so this may be a cue to assess how well you’ve been recovering as well as your load. Being in tune with these signals allows you to adapt to your body’s needs and can reduce the risk of injury in the long term.
Marie
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Marie Writes (A Fitness Blog) 