**We WILL hold evening classes tonight, but on a limited schedule. 5pm & 6pm classes are a go!**
***Morning classes are canceled due to inclement weather. Stay tuned on the blog, Facebook, and your email for updates about evening classes and class tomorrow***
Part of our internship program here at CFDR includes having our interns flex their “mind muscles” and write blog pieces that can help you guys improve any and all aspects of your fitness.
The blog below is an excellent piece put together by our intern, Hannah, about the importance of recovery. Enjoy!
“Recovery is one of the most important steps in achieving optimal health and fitness. If you don’t allow your body proper recovery time, including, sleep, diet, water intake, and days off, you may start to see your results decline and your goals seeming further away. Sometimes all we need to do is listen to our bodies. This doesn’t mean we stop a workout if were feeling fatigued or out of breath. You know what they say, no pain no gain. It’s more so what you do after that workout, to ensure you can get up the next time feeling energized and ready to go for round two.
So what are the most important factors that play into proper recovery?
The first one is sleep. If you aren’t getting enough sleep each night, you can pretty much throw recovery out the window. Sleep is dependent on our hormonal regulation and secretion of cortisol. If you couple training with little sleep, you’re going to spike your cortisol levels, leading to the possibility of overtraining, and adrenal fatigue. Everyone aim for eight hours, if you can get nine hours of sleep, even better.
The second most important factor to recovery is our nutrition, specifically post workout. If you’re going home after group fitness and eating a double cheeseburger and a large coke, we may have some issues to address. After a tough workout, not only do are our bodies experience increased protein synthesis in order to repair the muscle damage, we are also increasing insulin receptor sensitivity in order to enhance the speed of glycogen repletion. In simpler terms, our bodies want to fix the damage we put it through as soon as possible. The solution to this problem is giving it what it needs, which would be some carbohydrates and proteins. If you’re the type of person who never feels hungry after completing a workout, consider protein shakes. They are a fast, yet nutritious, way to help speed recovery. Maybe you aren’t a fan of protein shakes? That’s fine, just be sure to get your carbohydrate and protein intake between 45-60 minutes after workout to allow proper recovery.
So, right now we have sleep and nutrition on the top of the list for recovery. What is left? The third step to proper recovery is hydration. Obviously, we all know to drink water. The importance of this goes beyond words. Make sure you are drinking half your body weight in ounces of water each day. Without proper hydration, your body will never perform up to key.
The last on our list is not only knowing when to give your body a break but also making sure we are actively recovering. To begin, you have to listen to your body. See how you feel when you wake up, sleep, pre-workout, and post-workout. If you’re not feeling up to par, pay attention to these feelings and give yourself a break. Pushing through workouts just because you feel like you will end up behind is not the smart thing to do. In fact, it’s sometimes worse for you to do that rather then to just give your body a break. Our bodies are smart, so if I were you, I would listen to it. If you’re feeling tired, but not to the point of exhaustion where you need a day off, then lower your intensity or volume of your workout.
Active recovery is also important. This refers to what you are doing immediately after you complete your workout. If you’re just sitting down, relaxing, you may experience slower recovery than others. After a workout, it’s important to keep your blood flowing at a lower intensity. This will speed recovery and help prevent muscle soreness. So, hope on that foam roller or anything tailored to your wants and needs to make sure your allowing proper active recovery to your body. If you combine all these factors together, sleep, nutrition, hydration, days-off/active recovery, your body will be all set and you’ll be feeling refreshed and ready to take on the CrossFit Open.”