or recover to train? The answer is – train to recover (don’t recover to train)!
Your fitness increases not while you train but during the recovery. The goal of your training programme should be to maximise recovery. In other words, instead of recovering to train, you should train to recover.
• When you recover to train – your focus is entirely on the workouts themselves. Rest is just a necessary evil. You assume that merely completing a workout suffices to deliver benefits — which isn’t true.
• When you train to recover – you look at workouts against the backdrop of the recovery opportunities that precede and follow them.
Common Workout Injuries
People hurt themselves in all kinds of ways when they work out. Common workout injuries can include:
- Muscle pulls and strains
- Sprained ankles
- Shoulder injuries
- Knee injuries
- Shin splints
- Wrist sprains or dislocations
Preventing Workout Injuries –
Our 5 Tricks:
Train to recover, not recover to train.
There are simple steps that can help keep you injury-free during your workout. Here are guidelines for avoiding injuries during your workout:
1. Warm-up and cool-down: Every workout should begin with a warm-up and end with a cool-down period.
2. Stretch: Dynamic stretches are recommended before and after workout to increase flexibility and prevent injuries.
3. Listen to your body: Yes, you can get fit without feeling pain! Don’t push yourself to the point of pain.
4. See a trainer: A trainer can help you create a safe and realistic exercise programme. Book a FREE consultation with us to find out more!
5. Rest: Taking 1 to 2 days off a week to rest can give your body a chance to recover and helps prevent injuries.
Treating Workout Injuries –
Our 3 Strategies:
Movement, Stretch And Massage
• When the muscles are warmed up, stretching or using a foam roller can help ease muscle soreness — but it’s best to wait at least two hours after your run before you start loosening up.
• A Swedish (but not deep tissue) massage can also be a great way to rehab the next day. Studies suggest that massage can help reduce swelling and aid in muscle recovery.
• There are several different post-race exercises that can help your muscles unwind, but among the best is swimming, yoga, walking.