Are you training harder than ever but not seeing an improvement in your performance?
You might be over-training!
If you experience any of the following after your workouts, then chances are you are pushing your body too hard: poor sleep, decreased mood, increased carb cravings, fatigue, injury and/or a plateau in your training/workouts/performance.
And that means it’s time to START a Post Workout RECOVERY PROGRAM!
Recovery is a neglected part of most training and self-care regimens.
If you want to perform at your best, you must learn to balance training/workouts and recovery practices.
Elite athletes adapt their training schedules by paying close attention to their body’s signals to manage their energy levels and pace themselves. They have a recovery program to help rebuild their energy and re-balance the mind-body system.
One of the simplest ways to know if your body has had enough rest and is ready to train is to check your resting heart rate in the morning when you first wake up. Once you have determined your resting heart rate, take your heart rate when you wake up each day. If it is within 2-5 beats of your resting heart rate, you are OK to train that day. If it is 5-10 beats higher than your resting heart rate, you need more rest and shouldn’t train that day.
In addition to modifying your workout/training by checking your resting heart rate, a recovery program can include:
Here’s our favorite Post Workout Shake recipe:
1 serving of Chocolate Protein Powder (preferably pea, rice, cranberry protein source)
1 banana and 6-8 oz of water or almond milk
Optional: ice and/or one tablespoon of peanut or almond butter
Drink within 30 minutes of working out for best results.
Specialists that can support your recovery practice:
Play until your body says rest and rest until your body says play - Martha Beck
If you listen to your body, it will be easier to give it what it needs. Our bodies need to be in a relaxed state to self-repair.
Instead of more exercise, you might need to refuel, hydrate and/or take a nap. Which one does your body need? Tell us what you notice in the comments below.
Again, your body will tell you what you need if you listen. Are you listening?
Mollie & Ender
Mollie Miller, PT