Many people take ice baths, foam roll, or take days off from training to recover.
But what else can help you recover from training?
Active Recovery will help you achieve higher quality and more efficient exercise.
Here Are Three Ways to Help you Consistently Achieve your Highest Level of Fitness:
🏋🏼♀️ Consistent & Appropriate Training Volume and Load
💤 Sleep to Help You Wake Up Pain Free
🥗 Nutrition to Help Your Muscles Recover Properly
Why is Training Load and Volume Important?
When you start a new training program while returning from injury you should work your way up to heavier workloads in an efficient and effective way, safely applying larger loads over time. One way to reduce soreness is to decrease your training load to a lower intensity exercise or lower volume. Include daily mobility exercises and vary up your exercise routine.
A Physical Therapist at Pro+Kinetix Physical Therapy can help you determine your training load throughout your injury recovery process to get you back to the proper training load and volume over time.
What Exactly is Training Load and What is it Measuring?
Physical Activity puts a strain on your body, your body recovers from the stress of exercise and comes back stronger. Determining the appropriate training load will help you train harder without pushing to the point of injury. Training load is your rate of perceived exertion times the duration of your exercise session.
This is measured by individual sessions and a daily or weekly total. The ability to quantify your physical activity in terms of strain placed on your body can help you get personalized training guidance and feedback. Training load is a very effective way to provide deeper insight into the training process.
Why is Sleep part of recovery training?
If the goal is to change your body composition & increase muscle mass, sleeping for 7-9 hours per night is very important. This is because sleep will help enhance muscle recovery through protein synthesis and human growth hormone release. It is not possible to perform at optimal levels, have passive recovery and grow without proper sleep.
Dr. Ben Bagge PT, DPT, CSCS Educates on the Best Sleeping Positions and How to Wake Up Pain Free
How does Nutrition Affect Recovery?
When you work out your muscles are breaking down. Over the next few days after exercising your muscles need to repair themselves to help them grow.
After your workout, your body tries to rebuild its glycogen stores as well as repair and regrow those muscle proteins. Eating the right nutrients soon after you exercise can help your body get this done faster. It’s especially important to eat carbs and protein after your workout.
Dr. Ben Bagge PT, DPT, CSCS Discusses What’s Missing When it Comes to Your Nutrition and Recovery!
Feeling Like You’re Not Recovering Properly or Is an Ache or Pain Lingering Around More Than You’d Like?
Speak With One of Our Specialists!
🚨 Success Story Spotlight 🚨
“I am so grateful to the team at Pro+Kinetix for the awesome support throughout rehab for my injury. Ben listened to my complaints and set me up with Mike who very quickly had me on a path to recovery. Now working with Nima I can feel I’m getting stronger and learning more with every session. I have & would recommend this team to anyone who is looking to recover, heal & increase strength; the team is super knowledgeable, friendly, easy going and covid prepared! Thanks Pro+Kinetix!”