We all know the benefits and importance of following a training plan and how this can be used to improve performance. Whether you're looking to shave seconds of a running PB or improve your 1 rep max, following the right programme, whether you've created it yourself or you're following the guidance of a coach or personal trainer, can be the key to success and achieving your goals.
A well-structured plan, even one created by an expert can only take you so far. It doesn't matter how much you train, how fast you run or how heavy you lift, if you're not factoring in rest and recovery then you're running the risk of undoing all your hard work. Effective short- and long-term recovery is a sure-fire way to guard yourself against injury, prevent plateauing and ensure that your body is able to adapt to the stress and strain it's put under during exercise.
Here are three key areas to focus on:
When we sleep our bodies release human growth hormone (HGH), a key component of muscle growth, repair, bone building and fat burning. Simply put, if you're not sleeping or not sleeping for long enough, the release of HGH is slowed. If it's slowed then your body is going to struggle to recover and make positive adaptations. The NHS recommends adults need between six and nine hours of sleep per night, though ultimately, it's important to listen to your body and give it what it needs. Depending on the training that particular day or week, sometimes you'll need, sometimes you'll need less.
Research into nutrient timing and the existence of a post-workout anabolic window is conflicting to say least, what's clear however is that you need to refuel first and foremost after exercise. As for when you do it, it's perhaps not as critical. To make sure you get it right firstly focus on carbohydrates to replenish your body's stores of glycogen. This is particularly vital if you’ve been performing endurance activities. Protein is your go-to for rebuilding and the right amount will help with muscle repair. Finally, there's hydrating to replace lost electrolytes. There are plenty of solutions for this but if you're looking something cost-effective, water with a pinch of salt works perfectly every time.
Compression Gear -
From professional athletes to Parkrunners, casual gym goers to legendary CrossFitters, there's no doubt you will have seen people sporting compression gear. The selection used to be quite limited but now there are a range of options available including wrist, knee, calf, ankle, elbow and thigh supports. Compression gear from the likes of Bearhug has been scientifically proven to increase blood flow by 40% compared to ordinary supports. This has the benefit of greatly decreasing recovery time in-between exercise sessions.
The psychological benefit of wearing a support can be invaluable. When you wear a support on a joint or muscle that’s previously been injured it gives a sense of security along with supporting the desired area, putting your worries at ease. Allowing you to perform at your best
Our bamboo charcoal supports are designed to ‘hug’ your aching joints and worn out muscles. The unique composition utilizing bamboo charcoal provides unrivalled heat retention and breathability properties.
Founder Rhys George said: "We have developed what we believe to be the best products in the market, both the pro-athletes that helped us create these and our customer feedback are telling us these are the real deal. Bamboo charcoal is what sets us apart and gives you a support that will allow you to ease past your goals however large or small"
So, are you ready to give your aching muscles and joints the support they need?
Join the pack and get a Bearhug today.