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Top Tips for Rest & Recovery

Rest is necessary so that the muscle tissues can repair, rebuild, and strengthen. But, there is so much more to recovery than just a rest day of not working out.

From a physical standpoint, within our training routine, we all know that both rest and recovery are very important components of our programming. It keeps our body’s from overtraining, which can lead to injury, if not included in our plan.

So lets take a look at the difference of Rest and Recovery and the various types of each.

Rest –  Passive rest and active rest

  • Sleep is the most important!! We all know the average person needs 7-10 hours (based on individual needs) to recover efficiently.
  • This is truly a day of no physical “work”.
  • Relaxation techniques can be used such as breathing and meditation.

Recovery – means all the ways you actively work on your body’ repair through various techniques.

  • Heat/Ice or cryotherapy
  • Salt bath soaks (in Epsom or sea salts)
  • Dry Brushing
  • SMR/Foam rolling, Massage, Massage balls/sticks, Fascia tools to break up the fascial adhesions (knots) and allow the lactic acid buildups (the muscle soreness you feel) to release.
  • Stretching/Meditation such as Yin, Gentle or Restorative Yoga
  • Nutrition is key because everything you put into your body will either help it run optimally or slowly poison it.  Good nutrition will help optimize protein synthesis, the process of increasing the protein content of muscle cells, preventing muscle breakdown, and increasing muscle size, by eating the right foods in the post-exercise meal.  You can also supplement with some nutrients that help with this, like Calcium/Magnesium or Collagen Peptides.
  • Hydration is critical to our overall health, energy, and performance in addition to recovery. Our bodies are compromised of mostly water, so after activity we need to replenish our energy stores and fluids lost during exercise.  My tip is to drink at least half of your body weight (in ounces) of clean, quality water per day and even more for warmer climates and more active individuals.

Hope you’ve found this helpful and are reminded of the importance to prioritize time for rest and recovery!

 

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Lindsay Lombardi

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