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REST AND RECOVERY

WHAT IS THIS REST AND RECOVERY AND HOW DOES IT MATTER ?

Rest and recovery are critical components of any successful training program.
They are also the least planned and underutilized ways to enhance performance. You may not be aware there is a difference betweenrest and recovery or how to properly implement them both.

▪Elements of Rest and Recovery

1. Sleep

Sleep is the most important time to recover. Adequate levels of sleep help to provide mental health, hormonal balance, and muscular recovery. You need to get enough sleep, which is between seven to ten hours for most athletes. Everyone has individual needs based on their lifestyle, workouts, and genetic makeup.

•Hours slept before twelve at night are proven to be more effective than those slept after.

•Sleep in the most natural setting possible, with minimal to no artificial lights.

•Wakeup with the sun if possible.

•Fresh air and cooler temperatures help to improve the quality of sleep.

2. Hydration

Drinking adequate amounts of water is critical to health, energy, recovery, and performance. Athletes tend to be very attentive to hydration levels close to and during competitions, but keeping that awareness during training and recovery times can make just as large an impact. Water helps all of our functions. A few examples are more efficient nutrient uptake, lower levels of stress on the heart, improved skin tone, and better hair quality.

•The simplest way to check hydration is to look at your pee.

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