Definition
Exercise recovery refers to the body’s ability to return to homeostasis and adapt after training sessions to become fitter and stronger through the repair and regeneration process.
Explanation
- Recovery allows the muscles, nervous system, joints, and connective tissues stressed during workouts to rebuild and compensate.
- Sufficient protein consumption, restful sleep, active recovery, hydration, nutrition, foam rolling and stretching facilitate recovery.
- Overtraining and under-recovering impedes fitness gains and heightens injury risk. Balance work and rest for optimal supercompensation.
- Signs of inadequate recovery include persistent soreness, nagging pains, decreased performance, irritability, lack of motivation and compromised immunity.
Examples
- Drinking a protein shake after lifting weights to supply amino acids that aid muscle repair.
- Foam rolling tight quadriceps in between squat workout days.
Related Terms
- Supercompensation, delayed onset muscle soreness (DOMS), metabolism
Common Questions
- How much recovery do I need? At least 1-2 rest days between intense training of the same muscle groups.
- What helps muscles recover? Protein consumption, sleep, hydration, active recovery, stretching, foam rolling.
Do Not Confuse With
- Injuries or overtraining – Which impede recovery.
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