How much do I have to train to lose weight?
How many times do I have to train abs to shred it?
Many common question I have heard all my life! But rarely do I hear people asking me how much should I recover to reap the benefits of training? And how?
Recovery is the most under valued element of a training cycle, the word RECOVERY is most commonly referred to a rest day. However recovery is a little bit more than just a rest day. Let me explain briefly the elements of recovery and how one should at recovery.
Black out the room
Adjust the room temperatures somewhere close to 20 degrees
Avoid meals/snacking close to bed time (2 hours gap)
Avoid screen time at least one hour before bed time Your body requires the essential Macro Nutrients (Carbs, Proteins and Fats) to repair and growth, the Micro Nutrients (Vitamins and Minerals) for vitality. Getting a balance of all these requires you to consume 3 small to medium sized meals with lots of vegetable and fruits in it to give your body the boost it requires for the daily load you impose on it.
Feed its with just anything and aim for it to function for perfection is impossible.
We all know the 1.5 liters to 2.00 liter per day rule, we all know that this is important. As much as this is important you should also consider how to hydrate self during training. Muscles do function with proper hydration, water loss may result in elevated heart rate and loss of range of motion as well, specially if you are going on an active for a long duration.
THE PROMISE
Science and research suggests that if you improve your quality of your sleep, nutrition and hydration your speed of recovery and rebuilding can progress significantly. And this can have a very powerful impact on your training in a positive way.
If want to run faster, lift more or look better work on improving your recovery through sleep, what you eat and hydration.
How many KMs I have to run to increase my 5K timing?
SLEEP
Research suggests that this is the time your body releases more than 65% of the Human Growth Hormones. It is important that one gets a minimum of 7 hours of sleep per every 24 hours to reap the benefits of training, of course yes 8 hours sounds much much better and naps do count. As we speak about sleep it is also important that we understand that going to sleep and building sleep patterns may require a lot of lifestyle changes for some and it may take a lot of time to adapt. Below are some key important things to consider if you want to improve your sleep patterns.
NUTRITION
This is where many go wrong. Exercise is such a good thing to self and how could you imagine doing such a good thing and fueling just anything in to your system can be helpful. Many I meet tells me they train to eat anything they want. Maybe it’s true that this is what they want. But for me it does not make sense to do a beautiful to thing to feed self with just anything!
HYDRATION
How much and how often!
The key is to sip water (in very small quantities) during the activity keeping self fully hydrated always, and if the activity is exerting and making you sweat more consider a well constructed hydration plan, which will help you function properly.
WHAT WE THINK RECOVERY IS
Sauna, Cold shower, foam rolling, massage and many more.
Many of you must have looked out for the best massage therapist, and invested some money of sauna or even cold therapy to make yourself recover. These elements can be called supplementing recovery. No matter how good you are with these elements you should understand that the day to day elements of recovery remains in sleep, nutrition and hydration.
Before aiming to look after self with these elements I would suggest you to invest on good food, hydrating yourself properly and building quality sleep patterns.
Comments