Allow Time to Recover in Workout Schedules

As and active guy and Massage Therapist, I know all too well the benefits of giving yourself time to recover both physically and mentally.

One of the most basic things we overlook in beginning a training routine is the fact our muscles, cardiovascular systems etc improve incrementally over time. That is to say, as we add increased stresses to the system gradually over time (be it adding more weight to a bar when lift, pushing yourself on a run or ride to complete a loop faster than previously etc), we increase the systems ability to perform in areas of strength, speed and endurance. This improvement can not be rushed, there are no shortcuts, they are improvements earned over time. But at the same time we want to increase the stresses we apply to our bodies’ to improve our performance we must give our bodies’ time to heal and adapt to the added workload we ask it carry.

One of the simplest areas to demonstrate this is in strength training. As we increase weight over the duration of a workout we quite literally rip our muscle fibers apart. After this sort of stress the muscle fibers need time to heal and in doing so become stronger. So it is not just the heavy lifting which makes us stronger but also giving our muscle fibers time to heal so they can be pushed to their limit again.

For some people it’s easy to take a rest day where they relax and take their mind off of their training routine. For them going to a film or lounging on the couch with a partner is something they enjoy. If this is something you can do, I usually suggest a 70/30 split in a workout schedule. On 70% of the days you’re training, really pushing yourself and then for the 30% of your schedule allow yourself to chill.

If like me, you’re not one of those people who enjoys chilling (either because you get bored or feel guilty about taking a day off) there is active recovery. The most important word being recovery!!!! I still suggest the 70/30 split in workout intensity. The thing to remember about active recovery is to keep the intensity low and steady. For those who don’t use a heart rate monitor, the rule of thumb is you should be able to carry on a comfortable conversation during the workout (i.e. you would not feel winded if you were chatting to a friend during the workout). I normally suggest if your training is focused on improving performance in one area (i.e. running) you think of picking up another activity for your active recovery (i.e. cycling) so you don’t feel the urge to race against yourself during the easier scheduled workouts.  But if again like me, you’re obsessive about your sport of choice, I suggest you wear a heart rate monitor to be sure you stay well within your recovery training zone.

For my 70%  I do a day of hills, a day of sprints, a day with a long intense ride combining both hills & sprints and a day of moderate effort. For my 30% I do an easy flat ride and then a long “coffee” ride where I monitor my heart rate to ensure it stays well within my recovery zone. With this combination of rides, I’m managing to increase my endurance for longer rides as well as improve my climbing ability on the bike. I also have loads of energy left over to ensure my OCD pup gets enough time walking.

Another great way to help recovery in a workout routine is to schedule regular massage. Massage is a great way to increase circulation in the body without increasing your cardiovascular output thus allowing you to flush the tissue with fresh blood supplies and get rid of build up waste in the tissue. Massage can also help to lengthen muscles which may of tightened up/shorten over the course of your workout routine so that you’re able to preform better when your return to your regular routine.