You’ve probably heard it a million times before: In order to get the most from your training sessions in the gym, it’s important to look at what’s going on outside the gym. At CrossFit DireWolf, we try to promote this simple mantra so our members understand the importance of recovery between classes, plus we encourage actually being outside the gym by taking regular rest days.
Whether it’s the Fear Of Missing Out, the guilt of inactivity, or being a slave to routine, some people have trouble taking a rest day. But it’s worth remembering that good recovery aids performance, that resting doesn’t have to mean sitting on the sofa all day (although it might!), and there is such a thing as “active recovery”, which will help us make the most of our rest time.
Tips to try when you’re planning your recovery
The first thing to do is exactly that: plan your recovery by choosing when you’ll rest.
CrossFit traditionally works to a 3-on, 1-off, 2-on, 1-off workout schedule each week. Some prefer a three-on, one-off routine. But not everyone responds to training in the same way, not to mention juggling family, work, and other responsibilities at home, and so we must allow for wiggle room to account for individual variation.
READ: How to know when to take a day off
… so how can you get the most out of your rest days?
Create Blood Flow
Choose low-intensity exercise like walking or riding a bike. Both are great for reducing muscle soreness by promoting circulation and clearing the byproducts produced during exercise from the muscle tissue. Any activity that might help with DOMS is alright by us!
Stretch, Roll, And Massage
Stretching releases tension or tightness by elongating muscle tissue, and foam rolling will potentially pin point and relieve tenderness, soreness, and stiffness. Sports-massage is thought to lower the intensity of soreness by flushing out the byproducts of exercise.
Hot And/Or Cold Therapy
The idea behind this is that cold therapy will reduce inflammation, and heat therapy will relieve tensions and help you relax. Switching between the two will constrict and dilate the blood vessels, which again is to promote blood flow.
Refuel And Rehydrate
Carbohydrates, proteins, fats, vitamins, minerals, fibre, and water are required on a daily basis to help build and maintain good health, and both deficiencies and excesses will inhibit the body’s ability to rebuild and repair. Processed foods, refined sugar, and too much alcohol create unwanted inflammation in the body.
Check Out Supplementation
Protein shakes are well-known to help with the above, and creatine is thought to help muscles recover more quickly during exercise. Zinc & Magnesium before bed will help with protein synthesis and insulin levels to stimulate muscle tissue growth, but speaking of bed…
Get Some Sleep!
REM sleep releases the growth hormone to repair and grow your muscles, so we need to make sure we’re getting enough. Sleep deprivation interrupts our ability to build muscle or get stronger by blocking protein synthesis, significantly jeopardising our ability to recover.
Remember that recovery is as important as your training. And when you have a go at some of the above on your next scheduled rest day, keep in mind that fuel and sleep are non-negotiable!