Recovery

Once someone begins working out consistently and begins to see a little bit of newbie gains, it can be tempting to push yourself past your limits in the pursuit of more. Although it may not be as flashy as pumping iron, recovery is just as if not more important than, anything else you decide to do in the gym. Recovery is an essential element of any successful gym regimen. Here’s how It can make or break the results you see in the gym and how to do it right

When lifting, running, or doing any other form of intense exercise, you’re actually breaking down your body. Microtears form deep within the fibers of your muscles. Recovery is when the real magic happens. During rest, your body begins to repair those tears, making them stronger and more adapted to work. Without proper rest, your body will only accumulate more damage and fatigue, which can lead to injury.

Recovery also isn’t just about sitting around and doing nothing. Recovery is an active process that requires effort to achieve the most optimal level of muscle generation. Recovering well rests on a number of factors, like sleep, nutrition, time, and stretching/mobility work.

Sleeping is when the majority of your muscle repairs occur, as well as a large portion of your hormone production regulation. Sleep is incredibly important, and you should always aim to get an ample amount, anywhere from 7 to 9 hours per night.

Nutrition is also a massive part of this cycle. Protein, carbs, and healthy fats are all important in supplying your body with the energy it needs to repair itself and, in turn, grow stronger. The optimal amount of protein to consume would be 1 gram per pound of your body weight. Supplying you with the necessary amino acids, which are essentially the building blocks of your muscles, to grow. Additionally, carbs are important to restore your energy through their glycogen content. Healthy fats and hydration also play key roles in energy production and supporting essential bodily functions.

Learning to listen to your body is a skill every gym rat needs. Knowing when to rest and recognizing signs of fatigue can save you from potential injury. And when you decide to rest, it’s still important to stay active and make an effort to stretch, do yoga, or even go on a walk. Keeping your muscles from becoming too tight is a great way to prevent injury.

You cannot skip these steps if you want to optimize your gains. Recovery isn’t a step back like many think, instead it’s the main way to make steps forward. Fitness isn’t about how hard you can go, but how you bounce back. Respect your body’s need for rest, and listen to it when you think you may be taking it too far and staying sustainable.