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When the going gets tough, the tough get going! In order to get fitter you do have to push yourself that bit harder on a regular basis. However, if you push too hard without giving yourself adequate rest, you could end up being injured or becoming ill.
Rest is the most vital element of training and with it the odd pain will be much more tolerable. Prolonged and strenuous training can lead to staleness, burnout and possible long-term injury. Many will have experienced the effects of over training, leaving them feeling tired all the time, with muscles that are constantly sore. Training levels and targets may also have decreased when compared to those achieved a few weeks or months earlier. One should never forget or devalue the importance of rest and recovery as part of the training cycle.
Whether you are a runner, footballer, racquet sports player or have tough workouts in the gym, the body still needs time to recover,
The key to optimum recovery is:
- Always have 300-400 gms of carbohydrates after a workout session and again two hours later. Restocking of fuel - carbohydrate glcogen stores - to your muscles is vital.
- Don't ignore your body and don't start a training session if you feel tired. Have an easy day or don't train. In the long term your mind and body will appreciate it.
- The period of recovery can vary from individual to individual. Research shows 30-36 hours might be the correct length of rest after strenuous workouts. Try different time lengths until you find the one that suits you.
- For cross trainers, those who have both CV and resistance elements to their training programmer, may find they need longer periods of rest. One way to aid the recovery is to intake greater levels of carbohydrates.
If just starting your fitness regime remember to take it easy. Too much too soon can mean you paying with muscular soreness for the next 3-4 days.
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Author: Ann Brady
Copyright www.exercise.co.uk
2001
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Copyright Exercise, Fitness & Leisure 2001
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