Recovery

If you've just recently begun hitting up the gym, you probably have many questions surrounding recovery and rest times.

With some experts claiming we should exercise as much as possible and others petitioning that less frequency with higher intensity is the best choice, how do we know what is right for us?

What actually is recovery, and how much of it do we really need?

Do we need to be in the gym 5-6 times weekly to see optimal results? Or are three well-planned days enough?

Is muscle soreness an indicator we should follow?

Can you exercise the same muscle group twice in one week?

How about working out twice in one day?

It can be difficult as a newbie to decipher all the jargon and conflicting arguments online when trying to compile your program. Program development can be confusing to the inexperienced, not knowing where to schedule which exercises, on which days to complete specific activities and how much time you need to take in between workouts.

When we lift weights in the gym, we are effectively tearing apart the muscle fibres with the intent that when they recover, they adapt and grow back more robust than before. If we don't give our muscles adequate recovery time, we are further tearing the muscle down without allowing it time to rebuild. We are never allowing the muscle to reach its optimal potential if consistently missing out on recovery.

Neglecting to get enough rest can lead to many adverse side effects, such as overuse injuries, disrupted sleep, high blood pressure, and elevated heart rate. Giving our bodies enough time to recover is arguably more important than the workout itself. Of course, we need the training to stimulate growth, but measurable growth occurs outside the gym. Growth occurs while we rest, sleep and actively recover.

DOMS, or delayed-onset muscle soreness, is the aching sensation you feel in your muscles after an unfamiliar or strenuous exercise. This will generally only continue for one to two days and is a good indicator of a hard workout, but you don't necessarily need to experience these pains to make gains. If you are following a well-planned program that incorporates progressive overload, you will still see results without being in pain every day. Our bodies adapt over time to be able to cope with these workouts more efficiently, so don't worry if you aren't as sore as when you first started, that's a good sign! If you start to see a plateau in strength as well as no muscle soreness, it may be time to spice up your workouts.

There are various ways you can incorporate recovery into your routine.

Ensuring to get a good stretch at the end of your workout is one way to allow your nervous system to calm down. After all, a workout, especially resistance training, essentially applies stress and pressure to the body, and your body needs time to return to homeostasis. Passive, minute-long stretches allow your body to combat stress and cool down. If you jump straight into the shower after an intense heavy workout, you may live to regret it with increased muscle soreness and maybe even an injury further down the line.

Rehydrating after intense workouts is also vitally important, water will be adequate for most moderate exercisers, but those participating in higher-intensity activities may want to consider adding sports drinks, adding extra sodium to their post-workout meals, or an electrolyte powder.

How many days you will need to rest each week will depend on the intensity of your workouts and your activity level in your daily life. Some people need more rest than others, and if you feel overly fatigued it may be best to listen to your body's cues. Aiming for at least one full recovery day per week, where you take complete rest from activity, is necessary for the majority.

You can include active recovery days too, which still include walking, stretching, foam rolling, or yoga but nothing heavier than that. Active recovery should be low intensity and encourages blood flow into the muscles, removing waste such as lactic acid that builds up in the muscles during exercise. This type of recovery can reduce fatigue and muscle soreness. Exercise is not the only reason to take a rest day. High stress at work or home can also be a reason to practice self-care and give yourself a mental and physical break.

You can also consider a 'deload week' periodically, where at the end of a training phase, you spend a week executing very low-intensity versions of the resistance exercises you have been practicing at high intensity. For example, you may deadlift at only 30% of your 1RM for two sets of 8. It may feel like the exercise is useless, but this can be beneficial as we give our bodies much-needed rest while actively recruiting the muscles.

Opting to give each muscle group at least a 48-hour rest period is the recommended standard. Splitting your resistance training throughout the week to target specific areas on certain days will help prevent overuse symptoms and potential injury and ensure you see the most significant gains.

For those who primarily focus on yoga or light cardio as their usual workouts, it is safe to do this type of exercise every day as long as you are not participating in anything more strenuous.

Some people get the most out of training 5 or 6 times a week, which is fine. Some people are athletes training for events, competitions, or sports and require intense specified training. Some people enjoy some cardio in the morning and a lifting session later in the day. These are all fine as long as you listen to your body's cues when it needs a break and your program is well-planned and aligned with your goals. I would not recommend two lifting sessions in one day.

The average gym goer more than likely does not need this level of training, 3 or 4 days is more than enough for goals aiming to lose weight, build strength and endurance and live a full, healthy life.

Eating plenty of nutritious foods is going to help massively with recovery. Ensuring you are eating enough good quality nutrients, especially protein, will enable you to recover much faster. Protein compounds are the building blocks for every cell in our body, and ensuring we have enough of it will aid in speeding up recovery and building the muscle we are striving so hard for in our workouts. Aim for 1 gram of protein per 1lb of body weight and ensure to space evenly throughout your daily intake, even on rest days.

In a study to identify the signs they needed a rest day, 605 competitive athletes reported their symptoms. They most commonly reported that initial signs of overtraining included decreased physical performance, disturbed sleep, fatigue and irritability, loss of appetite, and low mood and depression.

Watch out for these signs and rest accordingly.