How To Recover From A Tough Workout – Some intense training (and overtraining) can ruin your results. Here’s how to know what’s too much when it comes to exercise.
When it comes to health and fitness, everyone is obsessed with “more”. More aerobics. Another calorie restriction. More squats. More time in the gym. But if you’re not careful, “more” can lead to overtraining, injury, and illness. Here’s how to know what’s too much when it comes to exercise.
How To Recover From A Tough Workout
I have coached clients for almost 25 years and have seen many of them treat their bodies like teenagers learning to drive a car.
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We see this cycle alternately slam on the gas, then brake, then gas, then brake with our Precision Nutrition Coaching clients.
They throw everything – energy, time, resources – into losing weight, gaining strength or health goals. They feel invigorated and energized, high on their new workout drug.
One day it’s hard to get out of bed. The shoulders and knees are a little sore. They get a little cough or feel tired.
Weeks later, they call the chiropractor’s or physio’s office. Or lying on the sofa with a spasm in the back that feels like giving birth to a sea urchin in the navel.
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If you exercise intensely and/or frequently, you add stress to a body that may already be stressed from other things in life such as work, relationships, travel, late nights, etc.
But in terms of physical demands, we still need to help our bodies recover from all the stress we experience.
How you will recover (and how much additional recovery you will need) depends on your allostatic load – that is, how much absolute stress you are under at any given moment.
In other words, those days when you were late for work and your boss yelled at you and you spilled ketchup on your favorite shirt and you stayed up all night caring for a sick child — and
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On the other hand, if you slept well, woke up in the sun, ate a good breakfast, and hit the gym feeling like a rock star, your body will likely recover faster and better from your workout.
Overtraining is not a failure of will or the fate of weakness. Our bodies have complex feedback loops and elegant locking systems that actively prevent us from overdoing or pushing ourselves too hard.
We never got a chance to put gas in the tank or change the oil. We just drive and drive and drive, pushing the pedals harder and harder.
The more extreme your overuse, the more you will “pay” due to illness, injury or fatigue. The more severe the relapse, the more “time off” you will need from exercise.
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Some people in our Precision Nutrition training program worry that the prescribed workouts and daily habits won’t be enough. So they add more exercise and reduce food.
At the beginning of the program, the client’s weight increases by a few kilograms on a certain measurement day. I went into high alert.
I called him and heard the carpet rolling in the background. “Ah, what are you doing… now?”
Just then we promised each other: no more extra work. PN training program only.
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He was afraid to eat more and do less. But after his first week of “eating more and doing less,” he lost 3 pounds.
A few months later, he lost 10 pounds and 6% body fat. She looked healthy, fit and amazing. People would ask his secret.
By the way, these chemicals are also released when your body thinks you’re in big trouble and drunk. Their evolutionary role is to help us float away in a painless haze while saber-toothed tigers eat our arms. So, in a sense, they are chemicals related to stress.
It’s drilled into people’s minds through popular media: if you want control over how your body looks, hit the gym (and then hit it again).
Best Tools To Recover From A Tough Workout
I ran 7 marathons over about 10 years, each time hoping that this training would make me thinner.
But the harder I worked, the more frustrated I became. That I used to push myself harder, over more miles.
The more I trained, the hungrier I got. It was a tremendous battle against the appetite, all day.
For me, what I needed to finally lose the last 5-10 pounds was not exercising for 1-2 hours a day, it was pushing harder for shorter periods of time, and giving myself enough D ‘to recover.
Ways To Recover From An Intense Training Session
It became easier to achieve a moderate energy deficit as my body felt more relaxed, less pushed to the limits all the time.
People who overtrain often want to push themselves and do their best to reach their goals. They think they are “doing the right thing”.
Learn that they do too much. No one ever told them that there is a “sweet spot” for exercise that balances work and recovery.
Usually, people learn about the dangers of overtraining the hard way—like this client in our men’s training program:
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Last week I hurt my ribs and back. Not enough to put me to work, and not serious, but it was a real pain in the ass.
Certain positions and actions (like sneezing) felt like a knife in my ribs. I had to cut out some exercises (eg push-ups), and I also couldn’t jump rope or sprint.
I still did the workouts every day, but I had to reduce the weight (I used about 80% of what I normally use), and in intervals, reduce the intensity.
Now here’s the interesting part: when I finished the workouts, I felt really good, as opposed to the feeling of being wiped on the floor that I usually have. I had no pain the next day either.
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Anyway, all these things made me think: what am I training for every day? Should I commit suicide?
I start to think I should finish a workout feeling like “I can do it again now if I have”. I call it “training”.
The opposite would be pushing myself to the limit often, feeling absolutely pooped after a workout. I call it “tension”.
It seems very obvious that I will not make much progress in “training”, but on the other hand, I have to ask: how long can I keep going if I “try hard”?
Tips For Sleeping Your Way To Better Gym Recovery [infographic]
Good consistent effort over time is much more sustainable than the “crash and burn” cycle.
This client’s slow and steady efforts paid off—she lost 20 pounds and 10 percent of her body fat in 6 months.
Look, if “pump until you puke” and hours of torture mats worked, we would make our customers do it.
Your body can really handle a lot of work…if you recover properly and fully from that work.
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Your recovery pattern from stress should resemble a hill: for every up (training or life stress) there is a down (recovery).
For every intense workout, there is an equally intense focus on activities that help your body repair and rebuild.
That doesn’t mean you have to retreat to your dark, quiet fortress and get massages every day…even though that sounds amazing.
What if you could balance high and low, heavy and light, work and play in a natural and organic rhythm?
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The most successful Precision Nutrition Coaching clients are usually not the ones who make their workouts bigger and harder.
When you think about movement in this way, it stops being a “workout” (ie a chore, or a gauntlet you have to prepare for) and starts becoming your “everyday life” (ie an easy , list, and always with you) .
If you are experiencing some of the symptoms described in this article, here are some steps you can take to start feeling better.
Do a mind-body scan: Lie still for a few minutes and slowly bring your focus from your feet to your head. What do you feel?
Best Exercise Recovery Tools
How does your body feel when it rests? How do you know when it needs a break?
Schedule for this massage. Tell your friends to save the date for scavenger hunts throughout the city. And block off Sunday afternoons for guilt-free release time.
Whatever you do, remember that your recovery—what you do between workouts—is just as important as your workout.
There is a time to train hard and a time to take it easy. There is a time to run long, and there is a time to throw a frisbee.
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Doing the same thing over and over again is not good for your body. mix up your exercises,
If you’re not sure how much you’re getting from each, try keeping a training journal for a week or two.
And there’s a reason kids naturally run, jump, roll and move their bodies: fun is a big part of how we learn to move and interact in the world. Continuing this process keeps us healthy and young.
Laughter activates the recovery system, as does just smiling. Lighten up and release your white grip on life, hardcore icon.
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The only message you’ve probably ever received about staying fit is: put the pedal to the metal. Now it seems that you are actually in overdrive?
Call an active friend, find a local trainer/coach/sensei, or brainstorm with your family. Try together with A
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