In terms of recovery, there are many methods, from the most basic to the most capillary. The purpose of this article is to identify these methods, classified by type of recovery, and presented in order of importance and effectiveness. Think about the basics before using other methods!
Then I’ll write you an article to do self-diagnostics and personalized recovery plans.
1) PASSIVE RECOVERY
One of the most effective tools: a good night’s sleep (between 6 and 10 a.m. depending on age, training volume, etc.) and maximum regularity throughout the week. Naps for 15-30 minutes may help if needed.
RELAX / RELAX
45-60 minutes of relaxation a day, but real relaxation! This can be comfortable listening to music on the couch, watching an episode of your favorite anime, playing video games, listening to a podcast, watching a movie, playing an instrument, meditating (for those who get there), or just doing nothing at all
Even though the frequency of training per week depends on each person and their goals, the general recommendation is 1-2 days without training per week.
2) ACTIVE RECOVERY
Unload is the learning period when we turn down the volume (depending on the sport, this corresponds to the duration of the training or the total number of repetitions). for each exercise). This allows you to recover without exercising your body while exercising. We generally recommend 1 week of unloading every 3-6 weeks. Again, this will depend on individual recovery options and goals.
Useful, especially for those who participate in competitions. The question is to go from 2 to 4 weeks without a planned training. After a period of difficult training, some people may feel the need to train just for pleasure, “feel,” without specific goals. This type of break is optional (some people never feel the need), but it is possible, if necessary, from 1 to 3 times a year.
You will notice that the priority order is the one we recommend when you have a physical target (eg dry) or performance.
Generally, recovery is faster when you are in a high calorie state (consuming more calories than you need to). Except that, being in a high calorie state, the weight will increase. Which is not always desirable, unless weight gain is one of your goals.
If you need to maintain your weight or recovery is secondary to you, then you will be in a state of low calorie (calorie intake).
And finally, if you are in a period of weight loss, you will be in a low calorie state (= consume less than your calorie needs), and the advice for recovery will be to adjust the slow weight loss to be so as low in calories as possible.
After total calories, the proportion of protein / carbohydrates / lipids will affect recovery.
The most important in terms of recovery are carbohydrates!
For workouts less than 1 hour per day, we recommend 2.2 g. per kg of body weight per day. The dose will be doubled in 2 hours of training. If you exercise for 3 to 4 hours a day, we recommend 6.6 grams per kg of body weight. We can go up to 9 grams or more for a workout of over 4 hours or 2 hours of high intensity.
As for protein, it is recommended to give it to athletes, that is, from 1.8 to 2.2 g of protein. per kg of body weight. Avoid going beyond that, not because there are health risks (unless you already have kidney failure), but because it will be carbohydrate calories that are more important for recovery!
The more often you exercise (up to 2 sessions per day) and / or the more intense the workout, the more important recovery is. It is in these cases that the consumption of carbohydrates during and immediately after (within 4 hours after training) becomes important (thereby minimizing lipids that slow down the absorption of carbohydrates).
If this is not your case, a balanced distribution of carbohydrates throughout the day is sufficient.
To make sure you are exercising sufficiently hydrated, it is recommended that you drink water for an hour before training (I have not found a recommendation for the amount)
During exercise, it is recommended to drink regularly without waiting for the feeling of thirst. Water, or even better water, enriched with electrolytes (I personally use these electrolytes, which I find to be well dosed).
4) THERAPEUTIC RECOVERY
CRYOTHERAPY / ICE BATH
To achieve a positive effect, the body temperature at the surface (at the level of the skin) should drop to 10-15 ° C. Ideally, immediately after training.
To achieve a positive effect, the body temperature at the surface (at the level of the skin) should rise to 36 ° C. Once a day for 20 to 25 minutes (in accordance with individual tolerance). In contrast to cold therapy, sauna is best done at least 2 hours after exercise t, rather than immediately after it.
HOT / COLD CONTRAST THERAPY
This method combines the positive effects of applying cold with those of applying hot. On the one hand, a hot water bath or sauna is between 38 and 44 ° C, and on the other, a cold water bath at about 10 ° C.
Protocol = first cycle of 5-7 minutes, then 1-2 minutes. Then 2 to 6 cycles of 4 minutes hot or 1 to 2 minutes cold.
Will be done approximately 90 minutes after training.
Shorts, socks, T-shirts, leggings, sleeves, etc. The pressure generated by the clothing must be at least 15 mm Hg. Art. to stimulate sufficient venous return. Put between 12 and 48 hours after training. There is no recommended duration, the maximum time you can maintain in a compression garment seems like a good criterion.
More recently, the first recommendations are sessions of 15 to 30 minutes, which should be done between 12 and 24 hours after exercise.
Basically, this effect of compassionate touch affects the perception of pain and recovery. Largely due to the placebo effect, but as I always say, placebo or not, it’s always good to take! 5-12 minutes massage, within 2 hours after training.
Another good news is that you will have a similar effect when you hug your pet.
Electrical stimulation will mainly help relieve pain, not the healing itself. In particular, there is no recommended protocol, just follow your device’s recommendations.
Remember that the base of recovery must be managed as part of your training planning (or by your trainer if you have one), that it must be personalized and that you should always bet first on the basic methods.