Curr Rets Med Reports. Tecnniques in our society goes far beyond Vegan-friendly sushi rolls the Recovery and Rest Techniques, so it is not always such a simple choice. By Tom Ward. all new follow-up comments on this post all new replies to your comments. Fortunately, active recovery can also help you get back in the black when applied correctly.

Recovery and Rest Techniques -

Make sure to get plenty of rest, especially if you are training hard. Even one or two nights of poor sleep can decrease performance for long bouts of exercises, but not peak performance. However, consistent, inadequate sleep can result in hormone level changes, particularly those related to stress, stress hormones, muscle recovery, muscle building, and worst of all performance.

Research indicates that sleep deprivation can lead to increased levels of cortisol a stress hormone , decreased activity of human growth hormone which is important for tissue repair , and decreased glycogen synthesis.

The number of rest days you need will vary based on the type and intensity of your exercise. The American Council on Exercise ACE suggests that, in general, you should schedule a rest day every seven to 10 days if you engage in high-intensity physical activity.

Some workout schedules incorporate rest days more often, such as twice a week. One of these days may be used as a passive recovery day, giving you the day off from exercise completely. The other could focus on active recovery, or doing a light-intensity exercise.

If you follow a seasonal training program, it may include recovery days and even recovery weeks. This is called periodization and requires that you change training programs throughout the year, adding cross-training , modifying workout types, and changing exercise intensity, time, and distance.

Regardless of your exercise schedule, it's important to listen to your body. It will tell you if it needs a rest day, even if it's a day where you are supposed to be working out instead. One study surveyed competitive athletes to ask about signs they needed a rest day. The most commonly reported signs of overtraining included general feelings of fatigue, an unexplained decrease in performance generally lasting between one week and one month , and musculoskeletal aches and pains.

If you feel agitated, moody, have a hard time sleeping, lose your appetite, or feel depressed or stressed, this may also be a sign that you are pushing yourself too hard, according to ACE.

High levels of stress at work or home is another reason to take a day off and give your entire body a chance to relax and recover.

A rest day menu that supports recovery from high-intensity exercise includes both protein to help the muscles repair and grow and carbohydrates to restore the used glycogen. Working with a dietitian can help you determine how much you need of each.

If both the strength training and cardio are high-intensity, aim for at least one rest day every seven to 10 days. Listen to your body. If it needs more rest days than that, schedule them in. Monteiro ER, Vingren JL, Corrêa Neto VG, Neves EB, Steele J, Novaes JS.

Effects of different between test rest intervals in reproducibility of the repetition maximum load test: A pilot study with recreationally resistance trained men.

Int J Exerc Sci. McCall P. American Council on Exercise. Bob Murray, Christine Rosenbloom, Fundamentals of glycogen metabolism for coaches and athletes , Nutrition Reviews , Volume 76, Issue 4, April , Pages —,doi How to select the right rest intervals and post-training recovery for your clients.

Cardoos N. Overtraining syndrome. Curr Sports Med Reports. Grandou C, Wallace L, Coutts A, Bell L, Impellizzeri F. Symptoms of overtraining in resistance exercise: international cross-sectional survey. Int J Sports Physiol Perform. Cadegiani F, Kater C.

Body composition, metabolism, sleep, psychological eating patterns of overtraining syndrome: results of the EROS study EROS-PROFILE.

J Sports Sci. Ross J. Passive vs. active recovery: Which is more effective? Beck KL, Thomson JS, Swift RJ, von Hurst PR. Role of nutrition in performance enhancement and postexercise recovery. Open Access J Sports Med. Dáttilo M, Antunes HKM, Galbes NMN, et al.

Effects of sleep deprivation on acute skeletal muscle recovery after exercise. Kim TW, Jeong JH, Hong SC. The impact of sleep and circadian disturbance on hormones and metabolism.

Int J Endocrinol. Robinson J. Overtraining: 9 signs of overtraining to look out for. By Elizabeth Quinn, MS Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics.

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Your body needs rest to recover from strenuous activity and injuries. Rest allows your muscles to repair themselves and grow stronger, which will help you avoid future injuries by improving your body's natural healing process.

Resting properly is also an essential part of muscle maintenance. If you don't give yourself enough time between workouts, or if you work out too often without giving yourself adequate rest periods between workouts more than 48 hours , then this could lead to overuse injuries such as tendonitis or stress fractures in bones such as the shinbone tibia.

Injury prevention: The best way to prevent an injury is by learning how to use proper form while performing any exercise--especially if it involves lifting weights or using resistance bands! Learning correct form helps protect against strain on muscles and joints due to improper movements during exercise routines.

Sleep is crucial for your overall health, but it is also an effective way to recover from exercise. Restful sleep helps muscles repair themselves after workouts and other activities that cause damage, like running or lifting weights. The amount and quality of your sleep can make a big difference in how quickly you recover from an injury or illness.

Research shows that restorative sleep--the deep phase between REM rapid eye movement cycles--is more important than total hours slept each night when it comes to muscle recovery. If you're not getting enough quality restorative sleep, then even eight hours per night may not be sufficient for optimal muscle maintenance and repair!

Stretching is a form of active rest that helps keep muscles loose and mobile. Stretching also helps you recover from exercise, reduces muscle soreness, and can even prevent injury.

You'll want to stretch after any activity where your muscles have been taxed in some way like running or lifting weights. It's important to hold each stretch for at least 30 seconds if not longer; this will help improve flexibility over time by increasing blood flow into the muscles being stretched.

Stretching is especially important when starting an exercise program because it helps prevent injury while building up strength in those areas where you might be weak or tight due to lack of use over time. Foaming rolling is a form of self-myofascial release, which means that it helps improve your range of motion, reduce muscle soreness and improve performance.

Start with the foam roller on the floor in front of you with both feet firmly planted on either side. Bend over at the hips so that your chest rests on top of the roller with arms extended toward opposite ends like Superman flying. This should be an easy position for those who are new to this type of exercise; if not, try leaning onto one side or bending both knees until they touch down next to your body before lying down flat again.

The goal is simply to get comfortable enough so that we can effectively roll our backs without feeling any pain or discomfort in our backs--this may take some practice! Body weight exercises are beneficial for injury prevention and recovery because they use gravity as resistance, which makes them more effective.

Body weight exercises can be done anywhere, at any time--you don't need any equipment or special facilities. They are also good for building muscle and burning fat, which increases your metabolism and keeps you healthy.

Injury prevention is another important benefit of body weight training: when you lift weights using your own body weight, the muscles around the injured area will be strengthened in order to better support it while healing occurs.

Pilates can help you strengthen the muscles of your core, which support your spine and back during rigorous exercise. The deep abdominals, obliques and intercostals are all important for injury prevention as they help to keep your torso stable when you're running or swimming.

The key with Pilates is to focus on proper form and use slow movements so that you don't overwork any one area of your body.

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