Are you getting enough... rest and recovery?

December 2, 2019

 

Rest and recovery are crucial components of any successful training program. Most often than not people assume that both these essential components are the same. However, while rest is defined as combination of sleep and time not training . Recovery refers to the techniques and actions to maximise your body’s repair. These include hydration, nutrition, stretching, foam rolling, stress management to name a few.

 

Recovery is multi- faceted and involves more than just muscle repair.

Rest and recovery both are essential for optimum performance, health and overall wellness. Sharing my go to tips here which you can incorporate into your daily routine to maximise your overall health and reduce the risk of injury.

 

1. Sleep – I can’t emphasise enough on how important is sleep for overall health and wellness. Adequate levels of sleep help to provide mental health, hormonal balance and muscular recovery. You need to get enough sleep between 7-9 hours depending upon your lifestyle, workout, activity etc.

Having a sleep routine of going to bed and waking up at the same time is a surefire way to get optimum result from your workouts.

 

2. Hydration – Drinking adequate amounts of water is critical to health , energy , recovery and performance. Water helps all our functions – eg: lowers level of stress on the heart , improves skin tone to name a few. Stick to drinking normal water as much as you can. Sports drinks are only needed before, during and after strenuous activities. Stay away from flavorings,additives, artificial sweeteners which are an overload on your system.

 

3. Nutrition – Eating clean and balanced meals in moderation is proven to be effective to remain healthy and increase performance. Educate yourself on topics like dairy and wheat. Different people process it differently. It is always a good idea to experiment with different types of food as to how they affect you. Meal planning, keeping healthy snacks readily available are a few ways to eating healthy.

 

4. Stretching – Including dynamic stretching for warm ups and static stretching post- workout reduces the risk of injury. It’s important to self- identify tight areas and work on them. For Eg. attending a yoga class regularly can help increase flexibility to move well and remain pain free.

 

5. Foam Rolling - Tight muscles and trigger points sometimes needs assistance . Foam rolling on a regular basis helps relieve muscle tightness, soreness and inflammation. It also increases joint range of motion. This also reduces your recovery time while minimizing injuries.

 

6. Stress Management – There are different ways to manage stress. A regular pranayama or breathing exercise ,meditation, nature walks etc are great ways to reduce stress. Determine what works for you best and stick to that plan. Meditation helps reduce anxiety and stress . Pranayama/ Yogic sleep( yoga nidra)can help with insomnia and other sleep related problems.

 

These are a few ways to increase your output ability, decrease recovery time and lower risk of injury. Never ignore your body until it becomes too late and you are forced to take unnecessary time off due to injury and worse still a burn out.Hope this helps you on your health and wellness journey:)

 

 

Stay Healthy,

Swati

Registered Yoga teacher

Certified health coach

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©2018 BY WELLNESS WITH SWATI

Disclaimer

 

I am a Certified Holistic Health Coach and certified Yoga Teacher. I received my training from the Institute of Integrative Nutrition in New York, NY, USA, where I studied over 100 dietary theories, practical lifestyle management techniques, and innovative coaching methods with some of the world’s top health and wellness experts.
 

I have received my Yoga Teacher Training in Singapore accredited to Yoga Alliance(USA).
I do not in any way diagnose or treat any diseases & take no responsibility for damages/injuries caused 

 

This website is not a Substitute for Medical Advice.  The information provided in or through this Website, Programs, Products and Services is not intended to be a substitute for professional medical advice, diagnosis or treatment that can be provided by you or your clients’ own Medical Provider (including doctor/physician, nurse, physician’s assistant, or any other health professional), Mental Health Provider (including psychiatrist, psychologist, therapist, counselor, or social worker), registered dietitian or licensed nutritionist, or member of the clergy.