The importance of recovery and why is the key to your fitness progression

In our previous blog post, I wrote about the super-compensation effect and how to meet our adaptation threshold. Then I ended up with a word Recovery. This blog post will go deeper into the recovery of our muscles and how do we use our recovery to achieve our fitness goals.

The post-exercise recovery period is a very important and fundamental part that ties into the adaptation process I was talking about. If you don’t give your muscles an adequate recovery time, your fitness can stagnate or even decline due to the accumulation of fatigue. Physical fatigue is linked to your psychological fatigue, meaning muscle fatigue as a consequence can have negative psychological outcomes, such as mood disturbances, etc.

Here is some interesting case study.

Gary, 28 years old hasn’t been training for three years. Now, he wants to get in shape desperately. So, he joined his friends in the Gym who are always in training and decided to follow what they were doing. They were training to failure on every exercise and were doing some more advanced RT methods like super-sets.

After 2 sessions in a row, Gary has been starting to experience severe muscle soreness and joint pain and he didn’t go with his friends in the Gym the next day.

What happened to Gary?

Simply said, Gary has been exceeding his adaptation threshold significantly and was not able to recover properly between sessions.  First of all, Gary needs to reduce his training volume/intensity and start with simple RT methods like multi-sets, work on his proper form, and then gradually with experience transition to more advanced training methods.

The recovery period between training sessions will depend mostly on the workout intensity of the previous training day and psychological adaptations incurred as a result. Everyone is different so we need to personalise the recovery process as well. For example, a lot of experienced weight lifters train every day but they leave the gap of approx 48 hours between the muscle groups trained for their recovery.

The bottom line is that you need to incorporate appropriate recovery periods within your training plan. We don’t want to exceed our personal adaptation threshold rather just get very close to it for our progress to take place.

Until next writing,

Damir

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