At G3 we know that a lifestyle change doesn’t happen overnight. As with any kind of change, you need people there to help and support you through the challenges and trials of the process. This is why we support our clients through one-on-one support, group work for like-minded people, and motivational emails. Gary Piper’s passion for living a fit and healthy lifestyle and his experience as a motivational speaker will help you with any struggle you may have along the way. We’re here for you!
MAXIMIZE YOUR RECOVERY
Recovery is the component of your training in which the adaptations to stress occur. This component is critical to your continued improvement. Without sufficient quality and quantity of rest, your body cannot adapt. The long term effect of insufficient recovery is called “overtraining”. Overtraining symptoms include injury, lack of training progress, illness, fatigue, irritability and lack of mental and physical energy. You are literally working harder and losing ground as a result. Listen to your body and take an extra day or two off.
Get into the habit of stretching the target muscle between sets and stretching the total body at least 2 times each week. This will aid in recovery and injury prevention and will improve mobility and range of motion.
Let your body cool down gradually by doing a few minutes of light cardio and some easy stretching. This helps to prevent ‘pooling’ of blood in the extremities and will also speed recovery.
Cardio will help to increase blood flow and general circulation in the body. Nutrients are transported in the blood, so you will get more nutrients to the working muscles and enhance your body’s ability to repair and recover.
Stress can be debilitating for many people and we must try to take steps to control it. Classes in yoga or pilates can be good for this. Some quiet time or down time can aid in the feeling of relaxation by allowing you to gather your thoughts and regain a feeling of calm. Deep breathing techniques are also helpful.
Try to schedule sleep like you would any other daily activity. You might find it helpful to gently relax for 20-30 minutes before going to bed to help with sleep. 7-9 hrs of sleep is recommended for the average adult.
SIGNS OF OVER TRAINING
Some of the following are signs of over training and may indicate a need a need for another day or two of rest. Chronic fatigue, sore joints, trouble sleeping, lack of motivation for your workouts, elevated heart rate or body temperature upon waking in the morning.
Eat – Train – Recover – Sleep – Reduce Stress
Within the G3 training systems, you are exposed to a variety of training methods. We will purposely switch training methods in different phases to create a condition of overload in your muscles. That change is not only in your muscles, but in your mind and lifestyle as well. The changes have been both subtle and complex. What you need to realize is that the recovery component of your training will need to be increased to match any increase in intensity.
How much rest between sets for glycogen loading
or between workouts for tissue repair
Less recovery can lead to overtraining,
decreased motivation & decreased success
Optimal rest = optimal strength
Without optimal rest, technique will suffer
Use a mirror, get a training partner, or hire a qualified personal trainer
• Between sets – depending on how you feel & specific goals (Strength, Endurance, etc.) Typically 1-2 min for most
• Between exercises – same as between sets
• Between workouts – depending on intensity and volume, but as a general rule you should leave 48-72hrs between workouts for the same body part.
Take a day off. It is normal and healthy to unwind and relax. Give your body the opportunity to repair and build. Massage, active release, acupuncture, and other health practices are very effective as prevention strategies. Remember that treatment sessions can speed recovery, improve performance, and make your training more effective and more fun!
Note: individual recovery times and rest required will vary based on your age, sex, and fitness level.