Easy to overlook, but rest and recovery and critical elements to getting the most out of your training. The time we spend at the gym is just a piece of a larger puzzle as we try to get the most our of our work. We want you to perform at your best when you are at CFLE and when you go about your day to day activities. What you do when you leave CFLE will help you come back stronger, more resistant to injuries, and will allow you to excel everywhere in your life.
3 Great Ways to Improve Rest and Recovery
1.) Sleep! – Getting enough sleep is the most important thing you can do to recover well and see more gains. It’s recommended that adults get between 7 and 9 hours of sleep a night. This will not only give your muscles adequate time to recover but will also help your hormonal health. Even considering your daily energy balance, we all know we need sleep to function properly. Find what works for you, but get serious about your sleep. Removing your cell phone from your room, getting blinds to make it dark, and having cooler sleeping temps can all help improve the quality of your sleep. Increasing the quantity of your sleep requires evaluating your schedule and personal discipline. Commit to 2 weeks of keeping a consistent bedtime that allows you to get 7 hrs and see the difference.
2.) Nutrition – Recovery also hinges on proper nutrition. Eating a variety of whole foods, focusing on lean proteins, fruits and vegetables, nuts, and seeds will help you maximize your recovery and future performance. If this is a big shift in your eating habits, start by focusing on making small changes. Add more veggies to your dinners, pack lunches over eating out, or cut out soda and sugary drinks.
3.) Mobility Work – We include this in all our warm ups, but extra mobility work will help you recover and stay healthy. Cycle through our stretches at home as you relax at night. Set a timer on your phone and make yourself hit those tight areas. If you want a more programmed option, take a look at ROMWOD. That will give you a specific on-ramp program and then move you into their seemingly endless tailored programs for your personal needs.
So don’t overlook rest and recovery! Make it part of your routine and see what a difference it makes in your life and within the gym.