How often we forget that you get better when you’re RECOVERING from training.
The 6th Component of our Hybrid 6 Training Model is just that: Recovery and Regeneration.
Here are some of our favorite recovery methods, simplified for your everyday use!
1. Soft Tissue Techniques / Self-Myofascial Release - “foam roll” before, after and on “off” days to help recover but make sure it’s focused or goal-oriented to yield results. The more you do it, the more you’ll need a denser tool like a PVC pipe for larger muscles or softball, baseball or lacrosse ball for those smaller muscles. Don’t just roll around, have a purpose.
2. Mobilize - Sure, flexibility is important but don’t forget to work your mobility to help keep those muscles and joints happy! Move in and out of end-range of motion. Think of it like dynamic stretching. Your muscles will thank us later.
3. Contrast Shower - Cold Therapy has been shown to aid in recovery. We recommend starting with a warm shower for 2-3 minutes before alternating between cold and warm water 1 minute intervals. Repeat this for 5 minutes. Finish with cold water to avoid aggravating any inflammation your body has from your training. You’ll be amazed at how easy it becomes when you’re properly warmed before alternating.
4. Sleep - Yes, it’s that important. Lack of sleep can lead to subtle changes in hormone levels, which can lead to higher levels of cortisol (a stress hormone) as well as a decrease in human growth hormone, which is active during tissue repair.
5. Nutrition - Eat your protein, be sure to eat your greens and manage your carbohydrates to aid in recovery. Replace muscle fuel (carbs) utilized during training. Provide protein to aid in the repair of damaged muscle tissue and to promote the growth of new tissue.
6. Hydrate - Restore the fluids lost from sweat that also includes electrolytes. Your urine should always be a light yellow color so drink your water and eat watery fruits to help in the process.
7. Active Recovery - Go for a walk, light hike or do some light aerobic activity to aid in recovery. Nothing too strenuous, just enough to get the body and muscles moving and blood flowing