Simple and Effective Recovery Tips to Enhance Your Training Performance
For fitness enthusiasts, bodybuilders, athletes, training methods and strategies along with proper nutritional plans are important, but without the correct recovery methods, you will face a barrier in your progress. Fatigue and soreness won’t be a problem if you know how to tap into your neuromuscular and mechanical regenerative capabilities to accelerate recovery. Tapping into these capabilities requires the aid of certain but simple techniques you wouldn’t even have thought of.
Although they may seem simple, they are extremely effectively and might just be what you need in order to excel in performance. So intensify your training with these three effective recovery tips to improve your performance.
Low-Intensity Active Recovery
Low-intensity Active Recovery means engaging in steady state cardiovascular activities when your body on your free days or directly after and insanely intense workout session. It should be a staple in your weekly workout routine. This will boost muscle recovery and repair while even allowing you to tap into your active muscle pump, which drains lymphatic fluids from extremities into central circulation. Walking for long periods of time (say 20-30 minutes or more) and covering long distances is a good low-intensity active recovery exercise.
Since compression has been the most modest of all effective recovery tips that was utilized by athletes both in the past and present times, it should be implemented before, during and after training. In doing so, fatigue is limited while recovery is facilitated between each bout. Pre-training compressive therapy and self-compression therapy (using Voo-Doo Bands) are prime examples of compression therapy.
The Voo-Doo bands are basically rubber bands that compress the specific points that you wish to be compressed. On combining it with active movements, it can serve as a good warm up that gives superior mobility. Once the bands are off, the blood flow seemingly increases thereby prepping soft tissue in that point/area for training.
Other methods of compression include wearing “graded compression garments” that regulates and circulates fluid to prevent clogging up of these fluids in particular areas, say the legs.
Mobilizing Soft Tissue
This method involves tapping into neurological mechanisms of recovery and even mechanical recovery. An endurance athlete mechanically beats their body to pieces to speed up the body’s recovery process. On the other hand a power athlete amplifies recovery time by depending on higher levels of central nervous system recruitment. However, combining the two methods used by these athletes can produce a simple yet effective way to increase the recovery pace of your body.
The technique of mobilizing soft tissue to enhance your body’s recovery system is called the “soft tissue mobilization techniques”. Foam roll drills when combined with some active static and oscillatory stretching exercises, is one such technique. The soft tissues of the bigger prime muscles of the glutes, lats, quads, pecs and hamstrings have a greater surface area and muscular density. So after working these specific muscle and the inner tissues out apply the mobilization techniques of the foam rolling drill and stretching combo to induce rapid recovery.
These three effective recovery tips or methods when incorporated into your exercising routine and applied together, but in some systematic order, will give you the best recuperative strategy that will help your body grow stronger and more powerful than ever before at an astounding pace. For the best recovery supplements you can try muscle mileage products which are a cost effective source of BCAAS and essential nutrients for fast recovery.