Apr 162014
 

Why Recover?

Guest Post by Suzanne

from Workout Nirvana

I’m happy to be back on Lisa’s blog – we go way back! She’s rocked my online personal training program and even demonstrated her squat for me on the streets of downtown Portland. I was excited when she asked me to guest post on the subject of recovery, a subject I feel passionate about.

I spent years training my heart out without thinking much about recovery. Even though I had nagging injuries and frustratingly slow progress, I just couldn’t force myself to back off my frequent weightlifting sessions – I just loved them too much.

It wasn’t until I became a fitness trainer that I realized that we train hard to recover, not the other way around. Since then, I’ve had fewer injuries and better progress. While recovery is a complex subject and varies greatly from person to person, it’s important to understand how it fits into your training routine.

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Why Recover

With any type of training, your central nervous system, muscles, connective tissue, and joints are stressed by exercising. The only way to get stronger, bigger, faster, and better is to let your body recover and adapt while glycogen stores are replenished and muscle tissue is repaired (among many other processes).

Unfortunately, without adequate recovery and rest, two bad things are likely to happen: (1) repetitive stress injuries and/or (2) stalled progress.

Repetitive Stress Injuries

If you push your body repetitively without letting it recover sufficiently, your body can become weakened and overstressed. If you’ve ever had tennis elbow, plantar fasciitis, IT band syndrome, or patellar tendinitis, you understand this all too well.

Stalled Progress or Performance

When you work out while your neuromuscular system is still in a stressed state, your body simply can’t perform at its best. Your body improves by continually adapting, so if you overtrain there’s no time for your body to build muscle or achieve a higher level of conditioning or strength.

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How Long Should You Recover?

Recovery days should be scheduled into your week just like your workouts. You need to look at ALL your activities as one big picture instead of conveniently forgetting to include that one class or activity.

Resting Between Workouts

How long you rest between workouts depends on many factors – your age, the intensity of your workout, whether you’re training for an event, your other activities, and more. Generally, the less intense your workout, the less time you need to recover. But since this is subjective, having a set schedule is the safest bet.

By the way, if you’re terribly sore you may need to add a day in between your workouts (heat and massage can relieve soreness but won’t speed recovery).

Handling Multiple Activities

If you’re thinking of increasing your activity level – adding a class, starting personal training sessions, training for an event – there’s one rule you should remember:

When you add something, you have to take something away.

You simply can’t keep adding activities without eventually burning out physically. If you’re not already exercising, then add activities slowly and work up to higher intensities.

It’s smart to schedule intense running or cycling sessions and lower-body strength training sessions on different days, otherwise your performance will definitely suffer in one or both areas. In fact, it can take well over 24 hours to from recover from an intense running session, so you might want to think twice about heavy squats the very next day.

If you lift weights three or four times a week on top of other resistance-based activities else (CrossFit, boot camps, etc.), you might be burning the candle at both ends. All of these activities tax your neuromuscular system, and you need at least 48 to 72 hours between strength workouts. (I talk more about strength-training recovery here.)

Resting Within a Training Cycle

Cycling low- and high-intensity period of training (called periodization) is a must to allow your body to adapt and recover fully and then come back strong in peak condition. All it takes is a little planning. There’s lots of ways to alternate high/low intensity:

  • 3 weeks high / 3 weeks light to moderate (repeat)

  • 1 week high / 1 week light to moderate (repeat)

  • 1 session high / 1 session light to moderate (repeat)

You get the picture – you want to vary the intensity of your training so that your body isn’t under constant assault. Not only that but you’ll perform better in the long run.

On your rest days, use active rest to facilitate recovery and promote cardiorespiratory health, such as walking, cycling, rowing, or swimming.

Putting It All Together

Along with allowing time between your workouts and cycling the intensity, don’t underestimate the importance of these factors in recovery:

  • Sleep

  • Proper nutrition

  • Proper form

  • Cross training

Questions? Don’t hesitate to ask. I love helping people get bigger, stronger, and more powerful!

suzanne

 

Suzanne Digre is a NASM-certified personal trainer who leads online training groups now open for registration: Fierce Definition (12 Weeks to Muscle Definition that Makes People Look Twice) and Lean & Strong. With over 15 years of lifting experience, Suzanne writes at workoutnirvana.com, where she shares her passion for and expertise in strength training and clean eating.

Suzanne loves to connect on social media. Find her on: TwitterFacebookGoogle+YouTube.

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Apr 142014
 

What a gorgeous weekend! The weather was absolutely beautiful and I brought out the shorts and t-shirts. Saturday afternoon Bella and I drove with the windows down to meet my friend Robyn at Mount Tabor Park for a sunny walk. Mount Tabor is a pretty park in SE Portland built on a volcanic cinder cone overlooking the entire city. There are tall trees, running/hiking trails through the forest, people skateboarding, biking, running and walking. There are places for kids to play on toys, picnic areas and it’s also the location for the annual Soap Box Derby race.

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I met Robyn at the entrance of the park with Bella and we started walking up to the top. Not only was this a nice afternoon walk with a friend, it was also a little training for Bella. I want her to get more socialized so we can take her places without her barking at strangers. She did so well! She barked at Robyn, then remembered who she was and she was fine. There was a ton of stimulation in the park, tons of people–kids and people on bikes and other dogs–and Bella didn’t bark at any of them. I was pretty proud of her showing restraint! Of course, lots of treats probably helped.

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Robyn and I walked for a little over an hour and did 2.87 miles! It was a great walk and it felt good to be outside in the sunshine!

On Sunday afternoon it was even nicer out. I had plans to meet my cousin Anna for a late lunch/early dinner. We met at Produce Row–a restaurant that used to be a dive but got cleaned up really, really nicely in the last few years and they have an outdoor patio which is CRUCIAL for a sunny weekend!

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Anna snagged a table on the patio, which was covered but the sunshine still shone through. The patio was packed–everyone had the same idea. Soak up as much sunshine as possible. I was on a quest for finding the best Bloody Mary in town and I decided to test out theirs.

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Anna got a Moscow Mule–vodka, ginger beer and lemon or lime juice. I had a taste and it was quite tasty! A very nice summery beverage. The Bloody Mary was very good–thick and spicy but not intolerable. It came with pickled green beans, onions, olives and celery. I liked it a lot–it wasn’t the best Bloody I’ve had but I liked it!

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We got the combo snack option–choose three appetizers for a discounted price. We chose the hummus–which came with fresh carrots, radishes and delicious spelt toast (I’ve never had spelt before, it was wonderful!). We also got the crostini topped with ricotta cheese, artichokes, walnut pesto and some garlic and onion. I loved the crostini. It messy but so tasty. Not only did they taste good, but they were little miniature works of art:

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Topped with fresh dill. Wonderful, huh? Lastly, we got the bacon wrapped dates that came atop some chevre cheese, topped with a balsamic reduction and some hazelnuts.

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The dates were tiny, which was good, and I was glad that they weren’t stingy with them. Sometimes restaurants bring out two dates on a plate! Two are not nearly enough.

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This was dinner! And it was enough food for the two of us. Anna ordered another Moscow Mule and I tried something different–the Jules Verne. It was dark spiced rum, coconut and lime. It was really good!!

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Loved loved loved the presentation of everything! Everything was so great and I loved the outdoor patio. I was indeed drunk on sunshine! It was a great end to the weekend and I only wished it could last just a little bit longer……

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