Workouts are challenging. It takes a lot to make up your mind and exercise everyday. And even after doing so much, if you are not able to enjoy the perks and finding it difficult to recover from the last workout, things can really get demotivating.
Either the way of doing the exercises is wrong or you are training properly but not recovering well. This post is all about poor exercise recovery.
A good sign is that you are looking for the solutions and there is a high chance you will find it here.
Poor Exercise Recovery is usually a result of one or many bad workout practices. It can be a badly structured workout, an imbalance between workout and nutrition or an exertion of pressure on the body during workout that the body is not used to.
Detecting the problem is half a solution and each of these issues can be altered easily. All you have to do is work on cure after detecting your kind of problem…
Workouts with an intensity are good but you have to take care that everything works well when there is a balance.
See it this way: a human body can survive in more than 1 kind of environment. That’s why there are people in 6 continents around the globe. But the thing is there are micro factors that influence everyday life. For example, weather in a specific region changes over 12 months of time but that change happens in a balanced way.
Food that people eat in different parts of the world differs from place to place but everyone is used to their kind of food.
These are only 2 examples…
The only difference from human to human is the environment they are best used to. If you are changing that environment don’t do it too briskly. Eddy Hall lifted 500 kilograms in dead lift to make a world record but it will be really bad for 99.9% of humanity to try anything like this. Neither Eddy did it on day 1, it was a result of years and years of experience, practice and a 100 other things.
Use these examples as metaphor in your everyday workouts and see what kind of balanced pressure you are exerting on your body? If you have divided your workout into 7 days and each day puts an extra pressure on a specific part of the body, will that pressure remain the same next week on the same day? Are you increasing or decreasing that pressure, number of sets or reps in a consistent manner?
Ask yourself these questions, maybe you have already got the idea of solution… if not
Listed below are the top 5 causes of poor exercise recovery and ways you can alter each of these problems:
1. Badly Structured Workout
A badly structured workout is the one that has no order in it. You are randomly choosing exercises and workout equipment and doing whatever you are willing to do.
Always take expert advise or do some research before practicing any kind of workout. A badly structured workout won’t result in anything significant because you are shooting arrows randomly. You’ll be very lucky to hit any kind of targets with such workout routine.
Also when you are structuring a workout routine, it is important to know that working out for longer period of time doesn’t necessarily means better results. Consistency and efficiency are more important factors.
Check out the video below to know more about a well structured workout routine:
2. Imbalance in Exercise and Nutrition
The thing is exercise will take a lot out of your body. If you are not refilling yourself constantly with food and drinks, there will be a calorie deficit that can lead to weakness and many other problems.
Always keep the exercise and nutrition in balance so that you won’t experience any difficulty in workout recovery.
3. Too much Pressure on Body during Exercise
Giving your all is a good thing in exercising but there are certain limits. If you are pushing yourself too hard every time you are constantly triggering your mind towards workout fatigue.
A time will come when trying to reach your wishful milestones will become a huge challenge and it will drop the motivation south very quickly because the body is not able to do what you are demanding it to do.
Keep your heavy workouts limited to once or twice a week and use rest of the days to stay in the process of working out. The day when your body is able to do more, you will feel that ability in your gut feeling. Listen to your heart more often.
4. Lack of Rest Between Workouts
Between 2 heavy workout sessions, it is recommended to take good nutrition and equally important a good sleep.
A good sleep is the single most important factor in recovery from previous exercise. Let’s look at it in a little more detail:
How Much Rest And Recovery Do You Really Need With Exercise?
A normal human pulse is around 70, 72. But it could be 60, 50 or 80 depending on a lot of factors…
Let’s pretend it is 70 in your case. When you exercise, the pulse rate can go up to 140 and 150, meaning when you exercise, you are stimulating the heart rate through a part of nervous system called the sympathetic nervous system and when you stop working out there is another part of nervous system called the parasympathetic nervous system that works in reverse pushing your pulse rate down.
Many workout enthusiasts, who are experiencing a problem in recovery are doing this thing wrong, focusing a lot on pushing the sympathetic nervous system but are rarely giving time to body to revert things back and let the process of parasympathetic nervous system do it’s work of calming the heart rate down.
That calming of body is important both in short-term like between 2 sets (a brief rest) and during 2 workouts (a good sleep) to create a balance of push and pull within your body. You have to constantly give your body time to balance between the process of sympathetic nervous system and parasympathetic nervous system to do their jobs. Or else there will be poor recovery or lesser gains than what you expected.
Of course, you want to push yourself further and workout with intensity but for it you have to take help of a trainer or educate yourself. Even trainers are not educated sometimes about the 2nd part of balancing the body around workouts.
Try 2 things: add a little more rest time between your sets and than to the week maybe don’t exercise too frequently, give yourself an extra day in there and get a little more sleep to maximize the recovery process and then compare and judge if that’s the kind of recovery your body is more suited towards…
See how Dr Berg is explaining this concept in a 3 minutes video below:
5. Not Working Out in a Routine
For athletes like swimmers, skipping a day out of pool is like reverting your gains to 2 days back. Same is the case in most athletics and sports. Routine is something you should not break. You can reduce the intensity or reps in workout but don’t ever skip a workout day because you are not feeling it.
There will be days when it will feel like almost impossible to go and workout but you have to somehow push yourself. And there is no shortcut or hack to push yourself out of the comfort zone. Use the 5 second rule to get anything done. If something needs to be done, don’t give yourself more than 5 seconds to act upon it. The only hack to tackle procrastination is alacrity and punctuality…