RECOVERY – WHY AND HOW.

CrossFit consists of high (relative to each person) intensity training. If you are a first timer, then you will face some new challenges each day in terms of your body adapting and recovering. You will experience muscle soreness and fatigue. But, the end results will be worth it. CrossFit will make you love the workout and will lead you to an active and a healthy lifestyle.

Why Is Recovery Important?

As your workouts may be strenuous, it will leave you exhausted and tired, especially if you initially had a sedentary lifestyle. So, you will need to spend the hours apart from training in recovering your body from the workout session. You will also need to get your body used to the intensity of the daily workouts and follow a particular routine in terms of nutrition, like a proper diet plan, in terms of stretching which will ease your muscle soreness, and in terms of time, meaning a proper routine timetable.

If all these things are met, then your body will easily recover from the training session and you will start to love your active lifestyle.

Stretching

Warming up and stretching are two different things, but stretching exercises can help to prepare you for a WOD and improve your recovery. A proper warm-up will help any athlete have a better session with the weights and equipment and greatly reduce the risk of an injury. Stretching exercises after an energetic session will help to improve overall flexibility, lessen muscle soreness and enhance recovery.

Stretching allows your body to more easily move through the full range of motion when it comes to hitting weights, in effect creating long, full muscles instead of stunted ones.

There is a reason as to why we are trained to stretch before and after exercise. Not only does stretching warm the body, but it does wonders for recovery and may just prevent the dreaded Delayed Onset Muscle Syndrome. Exercising creates toxins in the body as muscles are exerted. By stretching the muscles after exercise, these toxins move into the bloodstream and out of the muscles, where they can be broken down and eradicated. So in effect, stretching after a tough WOD means that when you’re tying your shoes or trying to sit on the toilet the next morning, you won’t be left feeling like a mummy just released from its sarcophagus.

Nutrition

For an extensive workout, you need to keep your energy levels high or your body may not be able to sustain the workout. There are many diet plans offered by CrossFit trainers according to your training level. You can follow that. But the best diet plan is to eat everything healthy but in limited quantities and small portions. You need to have your daily intake of proteins, carbohydrates, vitamins, fats, and mineral. These can be attained by eating lots of fresh fruits and vegetables. Basically going for clean eating. Moreover, you will need to cut down your junk food, fatty foods, and sugar from your diet.

The best time to eat is within an hour of your workout, as the body is still in the workout stage so it will break down the foods faster and the foods will be digested faster. Also, you need to stay hydrated, as a well-hydrated body is a healthy body.

Time

Rest days are necessary to allow the body to adapt to training and to recover. Whether you choose to take a full rest day (doing nothing), or an active recovery day (skill work, mobility/stretching, non-intense running, swimming, etc.), taking a rest day is important to your performance and more importantly your health. We encourage you to take true rest days. Contrary to popular belief; more is not better. Don’t let your rest day turn into a workout. You need to be ready to come back after a rest day with intensity. Choose to rest before it chooses you. This will allow a return to full intensity on the next training day. Training days on end might seem like a good idea, but it actually decreases the intensity of your efforts over time which means even though you are training, you will not achieve favourable adaptation or increase your fitness as much as you could when rested and doing a workout with 100% effort.

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