Recovery Routines

Updated: May 18, 2018


I will get straight to the point, why is recovery so important, whether you are building muscle or trying to lose weight??

Recovery is probably one of the most overlooked and discarded practices in the health and fitness industry.

I know you are probably sat there reading this thinking '' how the hell are some stretches or light cardio at the end going to help my progress?? ''. Simple answer they won't but, if you use intelligent and focussed practices of recovery they will not only reduce your risk of injury but, also, enhance your ability to target and train the muscle with better activation, able to train with heavier loads, maintain better form during each exercise and also reduce (DOMS) delayed onset muscle soreness.

Now you may think I'm talking rubbish but it has been proven in previous and recent studies that using dynamic stretching, muscle activation and feeler sets before you start your training, it can increase performance and output while reducing injury risk. Also by simply tensing and flexing the muscle you are working in between sets as you rest, can increase the pump of that muscle and help break down the tissue further creating more damage to be repaired.

Once you have finished your training always look to spend 10-15mins cooling down and stretching off, for example, try using an upright bike for 5-7minuites medium to light effort level, not only will it use a few more extra calories, but will help driving fresh oxygenated blood into the muscles, which will help speed the recovery process and possibly reduce the severity of doms in the days to come.

After this try using a foam roller on the muscle groups you have been working, by applying force on to the roller it acts as a basic physio massage technique, (not as effective as a good physio but a lot cheaper!), or, better still, if you train with gym partner, try a mix of static stretching and PNF (proprioceptive neuromuscular facilitation) stretching, just ensure the person who is helping you knows what they are doing. These practices will serve you greatly by improving blood flow, removing toxins and will help stretch the sheath around the muscle allowing the muscle greater room to grow without being restricted.

Now to some this may seem like a lot of effort for little return, but I can ensure you that building muscle take a serious amount of time and anything you can do to help speed it up is worth it, plus if you have ever been really injured you will appreciate anything you can do to not get injured again.

I realise I have rattled on a bit and could continue with many other aspects of this topic but I will save that for part 2. I can't stress this enough that if you can stay injury free half the battle is won as you can be more consistent with your training and train harder each time.

Keep your eyes peeled for part 2 of recovery, it will be worth it.

Thanks for taking the time to read this and I hope you have enjoyed it, and it's given you food for thought, please like and share our content as our mission is to help educate and elevate peoples' ability and knowledge, once again thanks and see you soon.

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