Recovery is one of the most important parts of training for high-performance sports participants. In fact, a successful performance is often dependent on the ability to recover well from fatigue, injury, and psychological processes. While the type of recovery varies in regard to the nature of exercise and other outside stressors, several critical components that can enhance recovery include:
An individual’s sleep period informs their wake period’s performance. Sleeping less than 6 hours a night for more than 4 consecutive nights can deeply impair performance and mood. Not to mention it can decrease appetite and your body’s immune functions. Athletes should aim to sleep at least 8 hours a night for the best chances of recovery.
This category of recovery consists generally of aerobic exercises such as swimming, cycling, or jogging. All of these activities enhance blood flow and can clear the body of lactic acids and other metabolic waste.
Stretching in periods of recovery can help keep muscles pliable and long, which maintains a positive range of motion.
One of the most widely used strategies to recover for athletes is massage. Regular sessions can increase blood and lymph circulation to facilitate a quicker process. It is also beneficial in promoting mental acuity, clarity, and focus, all areas that can deeply impact performance.
What are your go-to methods for recovering after a hard workout? When you are in training - what’s the one thing you do to ensure you stay healthy?