Rest And Recovery Improves Sports Performance

The most  important part of any training program is the recovery phase.  This is why I include recovery first when I design a program for an athlete.  It is first on the training schedule.  The body needs time to repair and strengthen itself in the time between workouts.  Building recovery time in an athlete's workout plan benefits the athlete because it gives the body the time it needs to adapt to the stress of the training.  Recovery allows the body to replenish energy stores and repair damage tissues. 

Two types of reovery

There are two types of recovery in a training program.  There is active recovery and long-term recovery.  Active recovery occurs immediately after an intense workout or the day after a workout.  A cool down right after the workout is one example of active recovery.  The other example is a low heart rate (HR) workout the day after.  An active recovery workout of 50-60% HR following an intense workout allows for proper recovery.  Both types of active recovery workouts can provide performance benefits. 

Long-Term recovery needs to be built in to a seasonal and year round training programs.  These are days off in the program or weeks off in an off season program.  Coaches and trainers should make adjustments to an athlete's training program throughout the year.  This includes modifying workout types, intensity changes and other training variables. 

Here are some recovery tips:

1. Sleep - 8 to 10 hours per day
2. Good Nutrition
3. Hydration
4. Foam Roll- helps heal muscle tissues dameged from training
5. Ice Baths- Brrrr!
6. Stretching
7. Cross training