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Recovery Between Workouts is Vital for All Athletes

Nov 16, 2007
It is during recovery that adaptations occur within the body responding to the demands that were placed upon it during the workout.

The recovery is one of the most misunderstood components of any training program.Many athletes will work incredibly hard during a workout to help increase their performance levels, but do not recover properly thus wasting a lot of their effort that was put into the training session.

Here are Several Key Points to Follow During Recovery:

Assess how you feel each morning when you wake up!Our body goes through cycles and it is important to acknowledge what your body is telling you. For example, if you did not get a good night sleep or sufficient hours of rest, then your body will not be able to perform at its best. This could lead to injuries.

If you wake up sore after performing some new exercises the day before, then adjust your daily training session with these concerns in mind. It is important to be able to adapt and adjust your training schedule accordingly; you must learn to be flexible. It is when athletes refuse to listen to their body that they get themselves into trouble.

If you wake up feeling sore or weak then this is a sign that you have not completely recovered from your previous workout and should re-evaluate your training schedule for that day. Ask yourself these questions: What is your own personal motivation level? Do you enjoy training that day's fitness component? Do you look forward to your upcoming training sessions?

Develop recovery routines for consistency!It is important to develop routines during recovery just like having routines during your training sessions. Routines will help to keep you focused on what you are trying to achieve. Routines should include post-training evaluations which will help you decide how must rest you will need, and how you will set up your next training session. Routines will help keep you disciplined in conducting stretching routines that are specific to your sport. You can also keep a journal if that helps you to evaluate progress and motivation levels. Use your time wisely, time is precious!

Eat well when recovering from an intense workout! There has been a significant amount written on post- training recovery. We will not cover the supplements often recommended, as this is not the forum for that information.

You need to seek information and educate yourself about products that are advertised and that are available in stores today. Many are gimmicks and are not needed and you will just be wasting your money. It is your body, so know what goes into it!Following a work out, your body will be craving food to replace fuels used up during the session. The 1-2 hour time period following a workout session is very important with regards to eating.

You will recover more quickly if you eat the appropriate foods and in the appropriate quantity during the recovery. The timing of when to eat is very important. Immediately following a training session your body is primed to eat!

During the recovery, you will need to focus on replenishing carbohydrates (replacing depleted glycogen), protein (muscle synthesis), electrolytes, and to drink lots of water for proper hydration. Many athletes often carry a water bottle with them for convenience. There are several sports drinks that have been created specifically to meet all of these demands. Be careful of those drinks that are just high in sugars!

Be willing to adjust your workout routines if needed!You will need to set goals for your workouts, but also be willing to change these if your body is not able to achieve those goals for that day. Be smart and allow your body to recover properly, otherwise you will run the risk of developing overuse injuries. Training seven days a week is too much in any sport!

Besides over training, you will likely suffer from "burn-out" and lose some motivation to train at your best every session. Quality, not quantity! Longer workouts mean longer recovery periods!

Your body will respond in different ways depending on what fitness component you are training. For example, when training for endurance, you will suffer more from fatigue rather than when training power where you will likely experience more muscle soreness.

The nutritional demands will also vary depending on what fitness component you have just trained. You will need to focus more on replenishing fluids after a long run outside in the heat compared to if you just finished a strength training session in an indoor air-conditioned building.

Ask yourself these questions: Is your program convenient? Do some training sessions require extra time-consuming preparation and setting up? Do you like the location of where you are training?
Is each training session varied enough to keep your motivation level high?

Even the best athletes in the world know when they need a break from the game. Andre Agassi was a perfect example of a player who listened to his body and took time off from training and playing when needed. As a result he was able to prolong his career and stay at the top all the way into his mid - thirties.

Don't neglect this very important component of a training program. It is during this recovery stage that many of the adaptations occur thus allowing your body to achieve the results you are working so hard for during your training sessions.
About the Author
David Horne is a former professional tennis player who has created several online sports web sites including Sports eBooks which is the Ultimate Sports eBook Directory for all sports fans!
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