Don’t overdo it!
Many active people believe that only with hard work can you achieve the results you dream of in your sport. This belief, which often stems from the so-called grind culture and over-enthusiasm of novices, causes many athletes – both beginners and more experienced – to forget to rest. They train too intensively, without rest, day after day, believing that this is the only way they can improve their physique, develop muscle mass or increase their body’s cardiorespiratory capacity.
Initially they may notice progress, but over time the effects are no longer so spectacular. Fatigue sets in, the body’s physical capabilities diminish, and performance not only stops improving, but often even deteriorates. If they don’t say “STOP” to themselves at this point – they can fall into the trap of overtraining and increase the risk of injury, which often ends in abandoning the activity.
In sports it’s like at work – grind culture doesn’t help you achieve your goals, and can even harm you. To avoid the pattern described above, do not forget to rest. Maintaining the right balance between physical activity and recovery will allow you to achieve the best results and minimise the risk of negative physical (injuries, pain) and psychological (stress, discouragement, resignation) consequences associated with sports.
Recovery – why is it important?
To understand what recovery is, it is useful to first explain the concept of homeostasis. It is the ability of our body to maintain a relative balance of its internal environment that allows it to function optimally, despite changing internal conditions. This balance is based on parameters such as body temperature, blood pressure, blood oxygenation levels, blood and body fluid pH and volume. Intense physical exertion disrupts these parameters, and the body needs time to restore them to normal. Post-workout recovery is therefore the process by which the body returns to its natural equilibrium after a workout and adapts appropriately to physical strain.
So if you are a proponent of the “Go hard or go home” rule, remember that intense exertion must be accompanied by adequate recovery time. The most common assumption is that the recovery period for muscles after training can range from 48 to 72 hours – this is the reason why you should not train the same muscle groups day after day.
Recovery is worth planning, taking into account a little more factors, such as:
- immediate perspective – e.g. resting between series of exercises performed at the gym,
- short-term perspective – resting between workouts,
- long-term perspective – recovery between training plans or competitions.
By taking into account different time perspectives, we have the chance to effectively build shape and observe progress. Recovery reduces the risk of injury, and counteracts muscle pain and inflammation. It also helps avoid overtraining and rebuild the energy and motivation resources needed for further fitness development.
What should you focus on when planning recovery?
The rate of recovery is an individual matter and depends on the physical and mental conditions of the athlete, as well as the environment in which they are in. However, there are key elements that have the greatest impact on this process. These include:
- age – in older people, muscles will recover more slowly than in younger people, due to the rate of metabolism,
- level of training – regular, long-term training causes adaptation of specific muscle groups, which makes the recovery process faster,
- intensity of the exertion – the heavier the load, the more metabolic by-products to remove and damaged tissues to repair – as a result, intense exertion requires longer rest,
- muscle size – the larger the muscle mass, the more time it takes to recover.
The basis of the training plan (which includes the necessary amount of time needed for proper recovery) should therefore be our individual conditions. Rest, however, does not mean the absolute abandonment of any form of physical activity. For those who do not like to remain idle, we recommend NEAT.
NEAT is an acronym which stands for non-exercise activity thermogenesis. It denotes the energy expenditure associated with daily but non-training physical activity. In other words, NEAT is a spontaneous physical activity that we do during the day – not necessarily intense, but that breaks the routine of a sedentary lifestyle and allows us to burn extra calories. Spontaneous physical activity can also accompany us on recovery days after training, and thus – contribute to our health and well-being. Examples of such activity include:
- walking (counting steps comes in handy!),
- using the stairs instead of the lift,
- gentle cycling,
- dance,
- gardening,
- playing with children,
- playing with animals.
“Why can’t I recover?”
If you’re asking yourself this question, don’t rush into the decision to sign up for massages, cryotherapy or other methods to improve your well-being and sports performance. Of course, recovery treatments can help, but first it is worth considering whether the causes of the problems lie in a few basic aspects of your lifestyle.
1. Opt for a balanced diet. Do you take a protein supplement after a workout to support muscle recovery? Or do you use vitamin and mineral supplements to speed up your metabolism and prevent cramps? Keep in mind, however, that if you don’t eat regular, wholesome meals tailored to your energy balance, supplements won’t do the job. The basis of homeostasis is proper diet and adequate hydration.
- Get enough sleep. Sleep quality can be ensured in many ways, but there are also many ways to drastically reduce it. Think about it when working out late in the evening, looking at a screen for long hours, or engaging in other activities that disrupt your circadian rhythm.
Read also: Training in the Evening – Yes or No?
- Take your time. Modern culture imposes on us a very busy pace of life – so you certainly strive to make the most of your training time. However, do you forgo a proper warm-up for this reason? How often do you give up breaks between series or circuits? Or maybe you skip cool down and stretching? Rest starts with little things – so reserve some time for them.
- Avoid stimulants and empty calories. Remember that alcohol and fast food should not be a “reward” for regular training. Such thinking about balance is a harmful myth – stimulants and empty calories do not support recovery, and put additional strain on the body, which has to cope with them.
- Observe your behaviour. Sports and physical activity are not always healthy and safe hobbies or ideas for personal development. For some, it is a form of escape from everyday problems that are difficult to deal with. While this most often does not have a negative impact on daily functioning, in extreme cases it can lead to the development of behavioural patterns typical of addiction. In such cases, the support of specialists is essential.
Remember that recovery and rest are as important as training. That is why we encourage you to exercise and rest consciously, with the right balance.
References:
1) Chung N., Park M-Y., Kim J. et al, Non-exercise activity thermogenesis (NEAT): a component of total daily energy expenditure, Journal of Exercise Nutrition & Biochemistry, 2018.
2) Navarro R. M., Perez C. E., Mora-Rodriguez R. et al, Time course of recovery following resistance training leading or not to failure, European Journal of Applied Physiology, 2017.
3) Peake J. M., Recovery after exercise: what is the current state of play? https://www.sciencedirect.com/science/article/abs/pii/S2468867319300379, accessed on: 16.09.2024
4) Bishop P. A., Jones E., Woods A. K., Recovery from training: a brief review, Journal of Strength and Conditioning Research, 2008.
5) Meeussen R., Duclos M., Foster C. et al, Prevention, diagnosis, and treatment of the overtraining syndrome: joint consensus statement of the European College of Sport Science and the American College of Sports Medicine, Medicine and Science in Sports and Exercise, 2013.