The Importance of Rest and Recovery in your Training Program

Overtraining? Yes, it is a real thing and can make yourself prone to injury and inhibit muscle growth. Rest and recovery is just as an important component of a healthy lifestyle as is physical activity and proper nutrition. During the rest and recovery phase of exercise is when the body can repair itself and rebuild its cellular components to enhance the muscular and vascular systems.

“Conditioning requires a balance between overload and recovery. Too much overload and/or too little recovery may result in both physical and psychological symptoms of overtraining syndrome.” (Quinn, 2011).

These symptoms include :
Washed-out feeling, tired, drained, lack of energy
Mild leg soreness, general aches and pains
Pain in muscles and joints
Sudden drop in performance
Insomnia
Headaches
Decreased immunity (increased number of colds, and sore throats)
Decrease in training capacity / intensity
Moodiness and irritability
Depression
Loss of enthusiasm for the sport
Decreased appetite
Increased incidence of injuries.
A compulsive need to exercise

If you are feeling any of these symptoms you need more recovery time. More recovery time will allow your body to repair itself and “recharge” for your next workout so you can overload those muscles again.

Now, let yourself relax and enjoy some rest and recovery time and get back to your training as soon as you are feeling up to par!

 

References:

http://www.rice.edu/~jenky/sports/overtraining.html

http://www.acefitness.org/certifiednewsarticle/2757/training-recovery-the-most-important-component-of/

Quinn, E. (2011). Overtraining Syndrome and Athletes. About.com/sports medicine. http://sportsmedicine.about.com/cs/overtraining/a/aa062499a.htm

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