Exercise Recovery - Proper Rest For Building Muscle & Burning Fat
(set rest, days rest, active rest)
Water, Stretching, Glutamine, Sleep
Pain means gain! More mean muscle! Train until you puke! Does this
sound familiar? Does this sound reasonable? NO!
This is the hard core mentality which dictates injuries galore.
Recovery is not taken seriously enough and is not recognized widely
enough as part of the muscle gain process by enthusiastic young
muscle worshipers. Recovery comes in many forms yet most of these
forms are ignored by frequent weight lifters.
Rest comes in 3 forms when referring to weight training. There
is rest between your exercise sets which can vary in time value
depending on the style of training you are doing and the amount
of intensity being used. Then there is rest that you take during
your workout week, that day or 2 off which is needed for muscle
rebuild and health. Last is active rest which is not really time-off
per say, but rather a week from every 4 which allows you time away
from the normal weight training. Active rest also helps to avoid
plateaus by doing some different activities that you normally would
not do. An active rests week is ideal for biking, hiking, a step
class you normally don't take or maybe a drop in for a sport you
have never tried. The active rest week helps shock the body to coax
ongoing gains. These forms of rest cannot be ignored if you want
Water which is not normally considered for recovery is actually
a huge part of recovery. 8 glasses per day is a minimum that the
governments dictate knowing most will barely get this amount in
but you actually should be looking a liter or more per day if you
are very active or take in excess caffeine's, sugars and processed
foods. Water carries oxygen into your system which is very important
toward muscle growth. Alike stretching which helps to bring oxygenated
blood through to the muscles again enhancing the results of lean
muscle gains. Stretching also prepares the muscle for the next time
around and helps decrease muscle soreness the next day.
A supplement that is widely used for muscle recovery and rebuild
is Glutamine. An average of 5 grams per shot taken 1-4 times per
day is a great way to help your joints as well.
Proper sleep in proper amounts is the last recovery component.
It amazes me how many people function off less than 5 hours sleep
per night meanwhile 7 is already cutting it low. Body recovery in
general needs proper sleep never mind those who are working hard
in the gym as well. It may be hard to get into a proper sleeping
pattern and a sleep diary will help with this as well as tactics
such as chamomile tea, banana before bed or hot milk (latter 2 choices
are not ideal if you are overweight). You may need to work with
your doctor towards a healthy sleep pattern and lifestyle change
may also be a factor but is well worth it as it can add years to
your life not just help with fitness gains.