100% Free Recovery Technique

If you visit this website then, there is a good chance that you train hard! You have understood that we have nothing without effort. You need to push your limits to develop more strength and muscle mass. But this usually leads to soreness.

So training hard, we agree on that point. But once well trained, how do you maximize your recovery?

Quality sleep

Lack of sleep: a negative impact on health.

I know, you have probably heard this several times. But we must repeat it to you! Sleep is crucial in terms of recovery. If there is one thing you need to be attentive to, it is your night’s sleep. The benefits are countless, the disadvantages of poor sleep are significant, negative impacts on your overall health, your cognition, your hormone levels, and more. We will certainly do a complete blog on sleep.

But in the meantime, here are some tips to optimize your sleep quality:

• Do not drink alcohol.
• Do not consume caffeine in the afternoon.
• Go to bed and wake up at regular times throughout the week and weekend.
• Sleep in a cool, quiet, and dark room.
• Avoid distractions such as television, computers, and mobile phones before sleeping.
• Be careful not to have too strong and white lights in the evening.

ACTIVE RECOVERY

Active recovery involves being active in a way that stimulates blood circulation to eliminate metabolites accumulated during training more quickly.

This activity should be intense enough to increase heart rate and blood flow to the muscles, but not too tiring to negatively affect upcoming training sessions.

MUSCLE MASSAGE

Research suggests that massage can help improve muscle soreness, probably by breaking up muscle knots and facilitating blood circulation after exercise. Massaging yourself or a quality recovery roller could be a very cheap alternative to deep tissue massage appointments, while seeming quite promising to actually improve recovery rates in athletes.

100% recovery

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