• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Happy Fun and Fit

Recipes, Fitness, Mindset to Making Ordinary People Extra Ordinary

  • Home
  • Lifestyle
  • Exercise
  • Nutrition
  • Mindset
  • Recipes

Recovery Techniques

Sharing is caring!

4 shares
  • Share
  • Tweet

*This post may contain affiliate links. See the disclosure policy for more information.




Recovery Techniques

Last month we talked about the recovery time cycle and how you can optimize your training by timing the sessions to correspond to the over compensation stage of your recovery.

This month, we are going to look at some basic recovery techniques and how to minimize the risk of over training by providing you with some basic tools for you to use to gauge whether or not you are over training.
The most important form of recovery is in fact rest and there are two forms, passive and active rest.  Sleep is the most important form of passive rest.
A good night’s sleep of between 7-9 hours provides invaluable adaptation time for athletes to adjust to the physical and emotional stressors experienced during the day.
Other forms of passive rest involve techniques that help the mind to switch off from all surrounding stimuli.
Massage is also great to assist you to recover. As a Massage Therapist, I can also help you here. The benefits of massage are far reaching. However, the investment in getting a regular massage treatment from a therapist is often cost prohibitive, so, purchasing a massage stick , may be your next best choice.

- 37%
IDSON Muscle Roller Stick for Athletes- Body Massage Sticks Tools-Muscle Roller Massager for Relief Muscle Soreness,Cramping and Tightness,Help Legs and Back Recovery,Black Green
Amazon.com
IDSON Muscle Roller Stick for Athletes- Body Massage Sticks Tools-Muscle...
$9.99 $15.99 
See Info & Reviews
- 37%
Top Rated Muscle Roller Massage Stick: A Sports Body Massager Tool-Release Myofascial Trigger Points, Reduce Muscle Soreness, Tightness, Leg Cramps and Back Pain, Rub Muscle for Relief and Recovery
Amazon.com
Top Rated Muscle Roller Massage Stick: A Sports Body Massager Tool-Release...
$9.99 $15.99 
See Info & Reviews
- 10%
The Stick Travel Stick - 17 Inches - Standard Flexibility With Red Handles - Therapeutic Body Massage Stick - Potentially Improves Flexibility - Aids Muscle Recovery And Muscle Pain - Provides Myofasc
Amazon.com
The Stick Travel Stick - 17 Inches - Standard Flexibility With Red Handles -...
$24.62 $27.50 
See Info & Reviews
Last updated on March 17, 2023 3:32 pm

Active recovery during exercise is also helpful. This can include some form of active stretching in between sets.

The wearing of compression garments in between exercise sessions has taken the sporting arena by storm and is now being used as a way of recovering from strenuous sessions more and more.

- 55%
Physix Gear Compression Socks for Men & Women 20-30 mmhg, Best Graduated Athletic Fit for Running Nurses Shin Splints Flight Travel & Maternity Pregnancy - Boost Stamina Circulation & Recovery GRY S/M
Amazon.com
Physix Gear Compression Socks for Men & Women 20-30 mmhg, Best Graduated...
$17.68 $39.99 
See Info & Reviews
DRSKIN Compression Cool Dry Sports Tights Pants Baselayer Running Leggings Yoga Rashguard Men (3S, DABB11)
Amazon.com
DRSKIN Compression Cool Dry Sports Tights Pants Baselayer Running Leggings...
out of stock
See Info & Reviews
NIKE Women's Victory Compression Sports Bra, Black/White, Medium
Amazon.com
NIKE Women's Victory Compression Sports Bra, Black/White, Medium
$35.00
out of stock
See Info & Reviews
Last updated on March 17, 2023 3:32 pm

Hot and cold therapy is another method currently employed by sports people to assist in the recovery process.

Knowing that you are recovering well is crucial to remaining fit and healthy. Far too often, I see people, especially my fellow trainer colleagues and other sports people overdoing it and getting sick more often than not, or even worse, getting injured. Some simple observations that you as an athlete can do to gauge whether or not you may be overtraining include:

1.         Monitoring your body weight. A sudden drop in body weight (more than 3%) is not a good sign
2.         Montioring your heart rate. A sudden increase in morning Heart Rate of 6 beats per minute is not a good sign either.
3.         Sleep disturbances (+/- 2 hours for more than 2 days)
4.         Low quality sleep for more than 2 days
5.         Feeling constantly tired

So, keep a training log and document things like your pulse rate in the morning first thing after waking, how many hours sleep you had and the quality of sleep.

Write down your moods and feelings.

Weigh yourself regularly to keep an eye on any sudden weight loss/weight gain.

I bet you your excellent training sessions correspond to good nutrition and good sleep and your poor performances in training correspond to high stressors in life, poor sleep and poor nutrition.


See Today’s Best Sellers in Sports & Fitness





You Might Be Interested In

  • The True Power Of Self Talk
  • Health & Fitness Baskets
  • Fitness and Supplement Industry
  • How To Get Back On Track

• Return to Home Page •

Recovery Techniques- stretching, massage

Previous Post: « Recovery Is So Important.
Next Post: How To Keep Training Into Your Forties Fifties and Beyond »

Primary Sidebar

Fruit Infused Water Recipes

Easy Smoothie Bowl Tips

About Pat

Image of Pat-Happy Fun Fit Blog

I have had a constant battle with fitness and weight but have been mentored by the best and now I have so much knowledge I can share. I’m thankful for all the great things in my life, my beautiful family. I love my work. I have my health, I have happiness and I am always having fun as that is what it is all about.

About Page →
See More →

Recent Comments

    Footer

    Recent Posts

    • Healthy Snacks For Teens
    • Simple and Delicious Fruit Macarons
    • Healthy Greens for Smoothies
    • Apple Cider Vinegar and Lemon Juice
    • 75 Soft Challenge

    Disclosure

    HappyFunFit.com is a participant in the Amazon Services LLC Associates Program, as well as other affiliate programs, as an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com and other such sites.

    Categories

    • Exercise
    • Gifts
    • Lifestyle
    • Mindset
    • Newsletters
    • Nutrition
    • Pumpkin Recipes

    COPYRIGHT © 2022 · HAPPY FUN FIT. ALL RIGHTS RESERVED

    4 shares
    Scroll Up