2019-10-01 Australian Men\'s Fitness

CHILLOUT REFUEL UNWIND

If youdon’tallowyourbodytime

torestbetweenruns,it can’t

recoverandadapttothetraining

you’reputtingit through,meaning

you’llgetmorefatigued,beprone

toinjuryandwillstruggleto

makeit throughyourplan.

Training for

You can train like a maniac, but if you don’t take the time to (^) a marathon?
let your body recover, you won’t see the gains you deserve.
Hit refresh
You’veprobably
seentheArnie
memeaboutrest
day.(Youknow,theone
wherehesays,“Restday?
Whereisthis‘rest’muscle,
andhowdoyoutrainit?”)
Whileit’sallveryhilarious
topokefunattakinga
restday,it’sactuallythe
smartestthingyoucando
toensureyou’regettingthe
mostoutofyourtraining.
Musclesneedrecovery
timeif they’regoingto
repairand,ultimately,grow.
Sowhenyou’restrength
training,it’simportant
thatyoulookatthebigger
picture.It’snotjustabout
puttinginthehardhours,it’s
alsoaboutgettingadequate
restandenoughprotein.
Butthereareplentyofother
thingsyoucandotohelp
yourbodyrecoverfaster–
whenit comestorecovery,
there’smorethanonewayto
skina catand,basically,the
morerecoverymethodsyou
use,thebettertheendresult.
We’vepulledtogether
a bunchofexperttips
onrecoverytogiveyou
someideasonhowyou
canincorporaterecovery
intoyourworkoutroutine.
If youreallywanttosee
results,recoveryshouldbe
asessentiala partofyour
trainingprogramasputting
onyourgymgear,counting
repsoradmiringyour
musclesinthegymmirror.
Y
■ You may have
noticed cryotherapy
clinics popping up of
late. The extremely
low temps cause the
brain to divert blood to
your core to keep the
heart, brain and lungs
working. This triggers
a release of hormones,
including anti-
inflammatories, into
theblood.Whenyou
leavethepod,the
blood– enrichedwith
oxygenandhormones

• headsbacktoall
  partsofthebody,
  helpingmuscles
  recover.Whileit’s
  clever,it’salsoexxy.
  Instead,tryjumping
  ina coldshowerfor
  1 minute,thenswitch
  tohotfor2-3minutes.
  Repeatthis4 times
  andyou’llfeelace.

■ Your nutrition

is a critical factor

in your recovery

between sessions.

Aim to get some

decent fuel back

into your body within

15 to 30 minutes of

finishing a session.

A combination of

three to four parts

carbohydrate, one

partproteinis a

greatmixandmost

peoplepreferit in

liquidformlikea

shake.Refuelling

quicklyaftera

sessionwillspeed

upyourrecovery

andis particularly

importantif you’re

trainingmostdays.

■A littleexercisewhileonholiday is no bad thing, but if you find

you’restillworkingouteveryday because you’re worried about

losingfitness,relax.Thebodywill not “forget” your gains from

exerciseduringa shortholiday – even exercise at a top level of sport

is programmedusingphases,and at the end of each phase, there

arebreaksandnaturalreductions in physical activity. See? Even

thebestathletesintheworldgo on holiday and ease off the training.

Havinga breakisn’ta crime,and if every pro athlete has breaks, why

can’tyou?Usethetimetore-evaluate your training, celebrate your

hardworkandcomebackwith a new plan and a rejuvenated body.

■ The ability to relax

mentally as well as

physically should

play a big part in

all recovery plans,

but most of us

completely neglect

the mind. During

any gruelling

training program,

ensure you have time

set aside to relax with

familyandfriends

• preferablysome
  withnoinvolvement
  inexerciseatall.
  If youwanttogoa
  stepfurther,regular
  meditationpractice
  hasbeenshown
  tosignificantly
  improverecovery
  andperformanceat
  timesofhighstress.

Time-out tips

Going on holiday?

38 MEN’S FITNESS OCTOBER 2019