Free 100% Recovery Technique
If you visit this website, then there is a good chance that you will train hard! You have understood that we have nothing for nothing. You need to push yourself beyond your limits to build more strength and muscle mass. But this usually leads to aches and pains.
So train hard, we agree on that. But once you have trained well, how do you maximise your recovery?
Quality sleep
Lack of sleep: a negative impact on health.
I know, you've probably heard that many times. But we have to tell you again! Sleep is crucial in terms of recovery. If there's one thing you should pay attention to, it's your night's sleep. The benefits are countless, the drawbacks a Poor sleep is a significant, negative impact on your overall health, cognition, hormone levels and more. We will certainly do a blog on sleep.
But in the meantime, here are some tips on how to optimise your sleep quality:
- Do not drink alcohol.
- Do not consume caffeine in the afternoon.
- Go to bed and get up at regular times throughout the week and at weekends.
- Sleep in a cool, quiet, dark room.
- Avoid distractions such as television, computers and mobile phones before bed.
- Be careful not to have too bright and white lights in the evening.
ACTIVE RECOVERY
Active recovery is about being active in a way that stimulates blood flow to remove metabolites accumulated during training more quickly.
This activity should be intense enough to increase the heart rate and blood flow to the muscles, but not so strenuous as to adversely affect future workouts.
MUSCLE MASSAGE
The Research suggests that massage can help improve muscle soreness, possibly by breaking up muscle knots and easing blood flow after exercise. Massage yourself or an Quality Recovery Roller could be a very cheap alternative to deep tissue massage appointments, while looking quite promising to actually improve recovery rates in athletes.
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