The concept of a recovery period during training is something that many people in the world of amateur sports tend to overlook when training for big events. I’ve seen firsthand how many cyclists, triathletes, and runners neglect cool-downs, stretches, sports massages, and rest days, believing that the harder they train, the healthier they become. While this is true to a degree, one thing to consider is overtraining and the effect it can have on your Muscle recovery, and how ignoring recovery protocols can negatively impact your long-term muscle health. .
As you train, your muscular endurance will drop below the baseline resistance you started before training due to fatigue as your energy levels are depleted. With adequate recovery time, 1-2 days of rest, your baseline fitness will be higher than it was when you started, as your body responds to the training and builds stronger muscles than before to cope with the stresses endured during the training phase. of training. . If the recovery phase is insufficient, the muscles do not have enough time to recover efficiently and fatigue continues to reduce the base fitness level of the muscles, with the risk of overtraining.
Significant fatigue from overtraining can increase a muscle’s susceptibility to injury and increase the likelihood of developing muscle spasms, stiffness, and reduced muscle flexibility, which in turn can lead to muscle strain and, if inappropriate, a hard training session. training. process. therapy. Regularly increase training intensity without neglecting the recovery phase during training, and set the stage for your body to be at its healthiest through a sufficient recovery protocol.
In my work in sports therapy, I have seen all too often that amateur athletes of all sporting activities ignore recovery steps and protocols during their training programs and the long-term effects this can have on their muscles. For anyone who regularly trains in athletics or in a gym, the following symptoms may sound familiar. Muscles become tight, stiff, heavy, and tender, the lactate threshold and fatigue set in quickly, and some soreness occurs around the muscle. Joints and muscles affect and sometimes make training difficult. These are just some of the complaints we hear almost daily within the triathlete community, many times coinciding with the lack of recovery protocols. These symptoms are often the result of not giving your muscles enough time to recover from the microscopic damage that occurs during hard training sessions, or not giving your muscles enough time to remove the waste products of physical activity from your tissues. soft after exercise.
This waste product accumulates in the muscles without cooling down sufficiently, and if left stagnant
for too long, the muscle fibers stiffen and muscle soreness occurs. The post workout cool down is when the muscles are activated and put into a resting state. This resting state is part of a recovery phase that maintains blood circulation so that the body can eliminate waste naturally. If you stop exercising immediately after exercise and don’t cool down, the blood circulation to your muscles will decrease drastically and your body will have a hard time eliminating waste efficiently, resulting in the above problem. Stretching is part of the cool down phase to prevent muscle stiffness. If you don’t stretch your muscles and increase their flexibility, the entire muscle will lose flexibility over time and tendon and muscle problems can develop, usually manifesting as deep muscle soreness or pain at the attachment site.