RECOVERY doesn’t get any respect in Fitness. Its like the last kid picked in School at recess when you are picking Teams for kickball. Its just not thought of until its polar opposite, OVERTRAINING decides to kick down the door to your House and stay for awhile! Talk about unwanted company!
This article is going to focus on how your Recovery is essential to attaining yoru Fitness goals and your long term health. Let’s face it my friends, the next 90 days is not as important as the next 20 years! We need to think long term Fitness.
We all get excited about our workouts. We push as hard as we can each day. What you need to understand is that your Body is like your Bank account. You have a certain amount of “cash” in your body’s Recovery account. When you do an intense workout like P90X, Insanity, ChaLEAN Extreme, Turbo Jam, ect., you make a withdrawl from your Body’s Recovery Account.
When you eat nutritious food, rest, and get a good night’s sleep, you make a deposit in your Recovery Fitness account. What happens when your withdrawl’s outnumber your deposits ? OVERTRAINING! You feel achey, tired, irritable, you lose you appetite, and you lose your motivation to workout. Not good at all! “How can I be out of money, I still have checks left!” LOL!
How do you ensure that you Recover from your workouts so you can continue to make the Fitness progress you are looking to make?
First off, be very careful when you design or decide to follow a Hybrid workout schedule. P90X & Insanity are very difficult and intense by themselves, even more so when combining the two. Its very doable but you need to really pay special attention to your Recovery. I wouldn’t recommend doing P90X AND Insanity in the same day EVER.
Seriously people, do you think your body has even a remote chance or recovering from doing P90X Chest & back and then Insanity Max Cardio Conditioning? I cringe whenever I see someone post on Facebook about doing this trype of schedule. IF someone is doing both in the same day, they won’t be posting about following that type of schedule long. Its just not possible long term.
Here are some tips that you can use to maximize your recovery:
1.) Get enough Sleep every day ~ We all have busy lives and not enough hours in the day. Adequate Sleep is crucial in the Recovery Process. It effects everything we do. Get a good 7 or even better 8 hours of sleep every night. Late night TV is just not that important my friends! ;-)
2.) Follow Beachbody’s workout schedules, they account for rest ~ Don’t replace Yoga X for another day of Plyo X. Don’t replace Cardio Recovery with another day of Cardio Power & Resistance. Recuperative days are built into Beachbody’s Workout Schedules for a reason.
3.) Use Beachbody’s Results & Recovery Formula on a Daily basis ~ **Directly from Beachbody about the Results & Recovery Formula**
Water replaces fluids but not the many essential nutrients which are utilized for energy or lost through sweat. P90X Recovery Formula is a re-hydrating, re-energizing drink that helps you recover faster and more completely
• Helps you refuel, re-energize, and reduce muscle soreness
• Contains the accepted ratio of four parts carbohydrates to one part protein to support speedy and complete recovery
• Simple and complex carbohydrates to support optimum blood sugar and glycogen replenishment
• A high Protein Efficiency Ratio (PER) protein blend to provide critical amino acid building blocks for rapid muscle repair and growth
• Vitamins, including antioxidants, which assist in tissue repair and growth
Tami & I use the Recovery Formula 5 days per week without fail. Its essential to replace the Glycogen(Muscle sugar) that is burned up through your intense workouts. If you don’t replace that glycogen, you have no chance of Recovering from the workout. That means your workout the next day will suffer and you will slowly dig yourself a hole of over training. Don’t listen to any silliness about it having too much sugar. It supposted to! its putting back into your system what the workout takes out and I can’t say enough how important that is! Besides the fact, it tastes AWESOME! :-)
4.) If you feel you are overtraining, REST ~ Listen to your body. If you are experiencing the signs of overtraining that I listed above, take a complete day of rest. You will come back stronger. If you don’t take the rest day, again, you will be slowly digging that hole of overtraining that will eventually lead to an injury or it will FORCE you to take time off. No getting around it.
5.) Make no mistake that your Nutrition is ESSENTIAL to your Recovery ~ Eat enough healthy, nutritious calories to support your Fitness efforts. Undereating is a sure way to drive yourself into overtraining. Undereating is as bad as overeating as you strive to attain your Fitness goals. How can you recover if you don’tFeed the Machine? You can’t. Make your daily nutrition MORE important thatn your daily workout and you will be amazed at your Fitness Progress!
6.) Understand that Fitness is a Marathon, not a sprint ~ We all want results yesterday. Be patient and plan for long term Fitness success. Driving yourself into overtraining by doing too much too often does you no good at all. Focus on following a workout schedule that moves your Fitness forward, makes you stronger & more fit every day.
There it is my Friends. Recovery 101 from my point of view. Pay attention to your Recovery and reap the Fitness benefits!
Live Stronger every day!