Rest in work: why do you need recovery training?

Rest in work: why do you need recovery training?

Sometimes the effectiveness of some workouts is increased with the help of others.

Properly building a training process is only half of success. Do not forget about the importance of recovery – breaks and special classes. They are necessary so that the muscles have time to rest and do not overload. Otherwise, the effectiveness falls. Nikita Bragin, a Classic Physics athlete, trainer with experience, ambassador of GEON brand and participant of the International Festival of Health and Sports SN PRO EXPO FORUM, tells us how to properly perform recovery training and why it is necessary.

Why do you need recovery training?

The problem of fast and effective recovery after training arises not only for professional athletes, but also for ordinary visitors of fitness clubs. The feeling of fatigue, obviously, largely depends on the training plan and the organization of the process. If the scheme of training is not thought out, it is performed at random, and each exercise is done to a stop and trembling in the muscles, there is little to help.

Periodization of training is our everything! The ability to combine heavy, medium and light exercises over a weekly or monthly cycle will maximize results and recovery. By properly organizing your training process, you can achieve much greater results and avoid overload.

What to include in a recovery workout?

But what do you do if something didn’t go according to plan and fatigue sets in at a moment’s notice? If you didn’t finish your meal, didn’t get enough sleep, or are under a lot of stress and even following your plan suddenly causes you to lose energy and take too long to recover? The answer is simple – exercise. But this activity will be different from what you are used to. After all, the body is like a motor, which can not work constantly at high speeds. And for the long-term service of the machine it should be operated in different modes, not only at maximum speed.

If there is no strength left for the planned training, you should not give up going to the gym altogether. It is better to go and do a light recovery workout – about 20% of your personal maximum, with slightly longer pauses for rest and lower intensity of exercises. You can replace some of the usual strength training with stretching, and some with pool.

You don’t have to wait until your body explicitly hints at the need for rest. You can initially include recovery workouts in your plan and perform them not when the system has already failed, but as part of the cycle of classes.

Progress is not just about hard training. A comprehensive approach is important, and it is this approach that will produce the desired results in the long term.