Rebuilding Better: How Recovery Fuels Fitness

Your joints feel more achey, the soreness lingers a day or two longer, the bounce back of your 20’s is no longer an option. Recovery was always essential, but we could get away with a lot more when our body was running like a well oiled machine. You’re not broken, you may just be overlooking a very important piece. Our bodies repair system naturally starts to slow down. Sleep, mobility exercises and nutrition becomes the key to long-term progress.

Hormones dwindle dramatically as we age, therefore building muscle becomes much harder. We need to optimize rest, because guess what? We build muscle after our workout, especially while we sleep. Exercise creates microscopic damage to our muscle fibers which then initiates muscle protein synthesis. Chronic sleep loss, increases metabolic dysfunction and loss of muscle mass. During sleep our body releases the biggest pulse of growth hormone, which is essential in building muscle mass and cell regeneration. Growth hormone also increases collagen production and metabolizes fat. When we sleep the stored form of carbohydrates is replenished, giving our body more readily available fuel. Sleep also reduces inflammation, one of the biggest sources of aches, pains, bodily dysfunction and disease.

I hope, if anything, I have convinced you to stop the late night doom scrolling or Netflix binge. Here are a few key ways to strengthen your recovery game:

1. Treat your sleep like you treat your workout routine. Prioritize sleep as a non-negotiable. Seven to nine hours.

2. Nutrition equals repair. Eat foods rich in antioxidants, pay attention to fiber intake, and eat protein before and after your workouts.

3. Active recovery twice a week. Include light movement and mobility days at least twice a week, in conjunction with your workouts. This promotes blood flow and reduces joint stiffness.

4. H20 like its nobodies business. Hydration lubricates the joints and keeps all systems a go. If you are working out regularly, adding electrolytes may be helpful too.

5. Reduce Stress. Easier said than done, but this is just as important as sleep. Cortisol, when in high doses can break down the body. Try meditation, deep breathing or short mindful walks.

Here is an example of how to build active recovery into your schedule:

Monday: Strength Train Lower Body

Tuesday: Light Bike Ride or Walk

Wednesday: Strength Train Uppers

Thursday: Yoga/Red Light Therapy

Friday: Strength Train Full Body

Saturday: Hike or Swim + Sauna

Sunday: Stretch and Foam Roll