More and more athletes talk about the fact that after exercise recovery is just as important as the exercise itself. Because the better your recovery process, the better results you will get from working out. I know the importance of recovery like no one else when I suffered from a serious knee injury last year because of an intense workout schedule for the jiujitsu competition while not resting enough. I went through 6 months of physical therapy to go back to work at the fire service. I learned my lesson about the significance of recovery the hard way, so I am here to help you prevent from getting hurt while working on your fitness goals.
What is recovery?
We all heard about the importance of either passive or active recovery after exercise. However, do we actually understand how long it takes for our body to fully recover, or what should we feel once fully recovered? According to NASM, “Answering these questions starts with a basic understanding of homeostasis, stress, and recovery within the body.
- Homeostasis is a state of balance within the body that occurs when the variables in a system (e.g., pH, temperature) are regulated to keep internal conditions stable and relatively constant…
- Stress is a stimulus that overcomes … the body’s ability to maintain homeostasis…
- Recovery is the body’s process for restoring homeostasis.”
Hence, when we exercise, our bodies go through stress stimulation because we are doing something that changes the state of balance with heart rate, blood pressure, etc. And through recovery, we bring this balance back. However, if constant physiological stress is not supported by proper recovery, it can grow into a chronic condition that has a lot of consequences, including illnesses, injuries, and more. We talked about stress management in our previous blog posts, so take a look at that to learn more about healthy ways of dealing with stress.
What is passive recovery?
Passive recovery methods focus on stillness and the absence of any movements. Your body has a chance to fully relax when you sit or lie down. Here are a few examples of passive recovery.
Hydration
Hydration is a crucial factor that needs to be considered after any intense exercise because we lose a lot of water while sweating. Consuming enough water is critical for energy levels, gym performance, and recovery. Here is a recommendation for daily water needs, “A good target to shoot for is 0.04 liters per kilogram of body weight. For a 100kg (220lbs) person that is 4 litres per day (100 x 0.04 = 4). 4 litres are 135 fluid ounces. Your exact needs will depend on other factors like activity level, rate of perspiration, and ambient temperature. Begin with the 0.04 liters per KG recommendation and adjust as needed.” (Muscle and Strength)
Massage
Massage is an effective way to reduce muscle soreness, pain, and stress. It improves blood circulation and lymphatic flow, which enhances the recovery process. Some controversial research shows the negative effects of immediate massage after a workout because it results in reduced blood flow which slows down recovery. It is better to wait until the next day to see a better effect and get proper body relaxation.
Sleep
Sleep is a basic everyday need to allow ourselves to recharge and relax even if we don’t work out. There is a term called basal sleep, which is the amount of sleep our body needs every day to recover. And there is a sleep debt that accumulates if we don’t get basal sleep every night.
“One of the greatest stressors to firefighters is sleep deprivation. Studies show that men who sleep less than six hours per night are significantly more likely to die prematurely than those who sleep longer, even when controlling for factors such as disease, weight, and alcohol use. Sleep is one of the most important factors for brain and body health and repair…” (Firehouse)
Hence, good sleep is indispensable for quality recovery. If you need extra sleep hours because of the extreme schedule or extra workouts, consider napping. The night’s sleep should be your priority, so be careful with breaking your normal sleep patterns. The best time for a nape is either late morning or early afternoon. Keep the naps short, about 20-30 minutes. A quick recharge can be helpful to clear your mind and stimulate recovery.
What is active recovery?
Active recovery includes light-intensity activities that help you to cool down. The purpose of active recovery is to speed up the process of removing the lactic acid in tissues to minimize post-workout soreness. Another benefit of active recovery is improving blood and oxygen flow to the muscles that were recently really active to avoid “fatigue” crashes.
There are a few studies that confirmed that active recovery helps to return to homeostasis faster compared with passive recovery, which doesn’t include any movements. Some examples of active recovery will be walking, light jogging, Pilates or yoga, swimming, and using a foam roller.
When should you use active recovery?
There are three main ways to add active recovery to your routine. The first option will be between the sets. While you are lifting heavy weights in the gym, you can keep moving between your sets. Keep walking, or do some slight calve raises to prepare your body for the next round.
Another way to incorporate active recovery is to do it right after the workout. If you were doing a strength workout, consider adding a 10-minute walk on the treadmill to catch your breath and switch your mind.
The last variant is to have active recovery days between the days with your main workouts. However, this option is tricky because many people tend to turn light exercise into full-blown workout. Instead of recovery, we create more fatigue that can lead to injuries. Be cautious about going to the gym on your recovery days if you can’t resist of doing the full workout.
If you still want to try having an active recovery day, do active stretching that can stimulate the healing of certain muscles. Or have a light gym session less than 50% of your normal weight to focus on maximizing your technique. If you enjoy cardio, it is beneficial to keep it light and pleasant for you. Find an easy trail for a hike, or go on a gentle bike ride. You should feel better in such an activity but not more exhausted.
Try some mobility exercises that will help you increase your range of motion, relieve tight tissue, ensure good posture and proper athletic form, and prevent injuries. Mobility exercises can take up to 40 minutes to work on, so it’s a great way to make a recovery day more productive.
Signs of overtraining
Now, that you know the importance of both active and passive recovery, it is also important to recognize when you need some extra help if you work out a lot. According to NASM,
“Symptoms of overtraining include:
- Decreased performance over 7–10 day period
- Increased resting heart rate and/or blood pressure
- Decreased body weight
- Reduced appetite or loss of appetite and possibly some nausea
- Disturbed sleep patterns and inability to attain restful sleep
- Muscle soreness and general irritability
- Reduced motivation/adherence”
Always pay attention to any weird changes in your body that have been following you for a while. These might be signals that something is wrong and you need to change something in your routine before you get hurt or sick. And remember that rest and recovery is not about being lazy, it’s about giving your body more strength and energy to perform even better.