For athletes, rest and recovery are the two crucial components to enhance the future performance. Rest and recovery are the two different terms. The term “recovery” means those techniques and actions that you would take for maximizing the body’s strength. Whereas the term “rest” simply means the time you spent free and the time you spent to sleep.
When we talk about recovery, we can say that it is a broader term as it not only limited to sleep and spending free time. It controls your nervous system, mental state and balance. It also helps you to improve your hormone, chemical balance and more. There are number of elements involves in recovery technique.
- Self-myofascial release
- Stress management
- Compression, etc
An athlete should know the importance of rest and recovery. For this, there is a breakdown of the sub-components of the two terms that is “rest” and “recovery”. An athlete must read this to do well in future not only in his field but also improves his lifestyle. To giving the time to others with good energy.
SUBCOMPONENTS OF REST AND RECOVERY
1. Sleep well
Sleep is the foremost important thing for not only athletes but for all. For recovery, sleep is crucial. If you sleep well and up-to the desired level you will be mentally strong. It will also help in balancing your hormonal system and recovers your muscular pain. You should sleep about seven to ten hours daily.
Some of the precautionary measures that have been observed about sleep hours are:
- It seems to be more effective to sleep before twelve at night.
- It is good to wake-up early in the morning when the sun shines.
- It is better to sleep in fresh air.
- Don’t sleep with the artificial lights
2. Level of Hydration
Athletes must pay attention to the hydration levels. Your energy, recovery, health and performance also depend on how adequate levels of water you drink in a day.
3. Nutrition Process
The food you eat has the healing or poisoning effect on your body. It is you who has to decide carefully that which food should be taken and which should be avoided. As we all know that processed food has toxins that are bad for our body health, so processed food should be avoided. Athletes need to eat clean and balanced meals for better performance.
Some of the precautionary measures about meal are as follows:
- Shop for your meal plan for a week.
- Shop for some healthy snacks that you will enjoy. You will find these healthy snacks readily in the market.
- Clean eating is also the key to high performance like other elements.
4. Follow the right Posture
Right posture for sitting or standing is required to avoid back pain and neck pain. Bad posture will be harmful for anyone especially for those who are on desk jobs.
5. Do some Stretching
Flexibility in body makes you to freely move without pain. Some of the stretching exercises you can do are squats, hip hinges and ankle movement. Workout on your tight areas so that these areas get loose and become flexible. Try new exercises every time. Don’t follow up the old exercises all the time. Do some Yoga.
If you want to return to the normal healthy tissue then pay attention to your tight muscles as well as trigger points.
7. Compression, heat and ice
If you got some serious sort of injury or having some stressful training or have some hard and fast racing experience. Then you should use the techniques of ice, heat and compression that would heal up your pain.The above discussed sub-components of rest and recovery should be followed up by the athletes to lower the risk of serious injuries. You must spend some of your time focusing on rest and recovery elements to make sure a better and healthy life. it will benefits you if you spend some of your time on it. The three most important categories are sleep, nutrition and hydration will increase the level of your output. But it doesn’t mean that you avoid the rest of the components. Make your lifestyle better than ever.