As sports coaches, trainers, and athletes, we often prioritize training, nutrition, and sports psychology. However, it's crucial to recognize the often overlooked yet vital role of Rest and Recovery in our performance.
While the idea of resting or taking a recovery day may initially trigger feelings of guilt, understanding the significant benefits of rest and recovery can be enlightening.
Rest and Recovery play an essential role for athletes at all levels. It promotes muscle recovery and relaxation and acts as a safety net, preventing overtraining and injury. This reassurance is a vital part of your training plan.
Recovery can be placed into various categories with unique benefits and applications. Understanding these categories empowers you, making you feel more informed and knowledgeable about your training plan.
Immediate or Short-Term Recovery
It is the most common form of recovery and occurs immediately after sport and exercise. This includes a low-intensity exercise after working out and during the cool-down phase.
Long-Term Recovery
Refers to recovery periods built into a training schedule or season plan. These recovery periods may include days or weeks.
What would I do on those days if I were to take a rest day?
On your rest days, you have two types of recovery to choose from. Each has its benefits, so let's explore them.
Passive Recovery
It involves taking an entire day off from exercise and sports.
Active Recovery
When you engage in low-intensity exercise or activity, it places minimal stress on your body.
Active recovery helps the body repair soft tissue. It also improves blood circulation, which helps remove waste products from muscle breakdown due to exercise. Examples of active recovery activities are walking, stretching, and yoga.
Sleep is another crucial aspect of rest and recovery regarding performance and should not be underestimated. Being aware of the impact of sleep on your performance can make you more responsible for your sleep habits.
Athletes who are sleep-deprived are at risk of losing aerobic endurance and may experience changes in hormone levels, which could lead to higher levels of cortisol (stress hormone) and a decrease in human growth hormone, which is active during tissue repair.
Taking a rest or recovery day depends on the intensity, type of exercise, and time of the season. But it's also important to listen to your body and be aware of the signs such as being agitated, struggling to sleep, loss of appetite, struggling with fatigue, or unexplained decrease in performance. These could be signs of overtraining and will be essential to rest and recovery.
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