The magic happens not during your workouts, but while you are recovering from your workouts. Learn about the importance of recovery from basketball star LeBron James on the Nike Trained podcast. Check out my weekly workout routine and how I implement a little R&R time.
If you want to reach your 2021 goals one of the most import things you can do is focus on recovery. The magic happens not during your workouts, but while you are recovering from your workouts. Recovery will ensure longevity of your workouts, when we carve out time for recovery, we can reach our goals without injuries and physical hiccups along the way.
Don’t just take my word for it.
You will be surprised to hear about how many professional athletes make recovery their top priority. One of my favorite episodes of Trained by Nike, Lebron James talks about his extensive recovery routine and gives us an inside look to his deliberate approach that has defined his training schedule. I have listened to this podcast literally a dozen times and keep coming back to it for tips and tricks. I love it and I hope you do too!
How to Recover
Making sure to get in daily acts of recovery is helpful. For example, stretching and foam rolling before and after each workout. Making sure you’re hydrating before, during, and after your workout is very important. I usually stick to plain old water, and if I’m feeling crazy I will add some lemon for detoxifying purposes. If you want to get real fancy you can add a branched-chain amino acid supplement, which helps muscles rebuild and recover. Be mindful of your sleep; how many hours you’re getting, as well as the quality of the sleep. Most - but not all -need 8+ hours per night. Be aware of how you feel in the morning when you get 6 hours versus when you get 8 hours. For more information on sleep and how it relates to your fitness see 'Why is Sleep so Important' Finally, eating a balanced diet is going to be one of the main factors in reducing muscle soreness and building new muscle. Protein gets all the hype, but all three macronutrients (protein, fat and carbs) play a crucial role. Be very aware of how you feel if you’re on a super restrictive diet, because this could be doing the exact opposite of what you are working towards. For more information on nutrition see ‘Have Your Cupcake and Eat it Too.’
My Weekly Workout Schedule
It is important to schedule in at least one full recovery day into your weekly workout routine. Here is an example of my weekly workout schedule.
Monday: Cardio (Bike)
Tuesday: Strength Training (Pull and Squats) and Metabolic Conditioning (AMRAP)
Wednesday: Recovery - Focus on getting in my steps for a light walk. I love to listen to an audio book and take a 30-minute walk in the woods (maybe add some Slow Flow Yoga if I feel to move and stretch).
Thursday: Strength Training (Push and Hinge) and Metabolic Conditioning (AMRAP)
Friday: Cardio (Bike or Sprint workout)
Saturday: Cardio (Bike)
Sunday: Recovery (Slow Flow Yoga)
If you are looking for a good Slow Flow Recovery Yoga class I think you will love this one!
Comments