To progress in training, to become stronger, fitter and faster, you have to ask a little more of your body, but you also have to give it a chance to recover. There are a number of elements which can influence the state in which you find yourself to attack the next session.
Hydration
Hydration is a key element in recovery. Good hydration before, during and after training will enable you to get rid of the toxins and waste produced by your muscles more efficiently. Water is also essential for transporting nutrients to the muscles for repair. It also plays a facilitating role in a number of metabolic processes that are essential after exercise.
If you train early in the morning, remember to drink as soon as you wake up!
Nutrition
The body has specific nutritional needs. These differ from person to person. They vary, among other things, according to the level of daily activity and the context in which training or performance takes place. These recommendations should guide you, but if you have more advanced performance goals or an upcoming sporting challenge, it may be worthwhile to optimize them by consulting a sports nutritionist. To find out more about the profession, or to find a sports nutritionist, visit the professional association's website > www.opdq.org.
SLEEP
Sleep is an important part of the recovery process. While you sleep, your body works to rebuild itself. It's recommended to sleep between 7 and 9 hours every night. Sleep promotes the production of growth hormones, essential for muscle repair and growth. These hormones help rebuild damaged muscle fibers. Sleep helps reduce inflammation, which is crucial for muscle recovery and pain reduction. During sleep, the body restores its energy reserves, notably by replenishing muscle glycogen, which is essential for endurance and performance.
REST
Time between sessions is naturally an important thing to put in place to recover. Particularly when the same muscle groups are used. If we're talking about training the whole body, then a 48-hour rest can be considered for optimal recovery. In short, inserting a rest day between two resistance training sessions is a good idea. Of course, training experience, type of training and intensity are all variables that can affect this timeframe. It's important to listen to your body when modulating rest time.
Manual therapy
Manual therapy is the most commonly used means of stimulating and releasing muscle and joint chains.
The aim is to reduce muscular tension, promote blood flow and relieve pain and stiffness throughout the body.
These manual techniques can be used as part of a training routine, targeting key trigger points according to the state of your muscles before and after your session.
Whether it's sports massage therapy, osteopathy, kinesiology or physiotherapy, the therapists at R.E.S.E.T. will adapt to your needs and ensure personalized follow-up.
Let us take care of you and book your treatment today!
