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Regeneration and Recovery cont…
However regeneration and recovery methods do aid us day to day as well to get through busy lives and some form of daily and weekly regeneration is advisable to all. What that is varies and is personal. A weekly massage could be of great benefit. A daily 20 minute walk in nature is one of the healthiest habits anyone could pick up.
I personally have a 10-20 lie down in the gym in the middle of the day blacking out my eyes to chill out. It’s not meditation because I actually do not think at all, made all the easier by the rustle of trees outside. Often I will nod off. And then go for a 10-15 minute walk. Then I will also use a fasted long hilly walk at least once a week. That’s 12-16 hours without food. Pretty easily done including overnight sleep. There are many arguments made for and against fasting, particularly for fat loss. But that’s not what I do it for. The effect it has is pronounced and very noticeable when I do not get a chance to do it. Whatever it is for you, have something daily and have something more significant weekly. Those are just personal examples.
Another important part is within your day you need to eat enough carbs, fats and proteins. Too many diets these days are extreme. Your brain needs about 300 kcals a day per KG to function well. Brain weighs about 1.2 - 1.5 KG so this is quite a bit of our daily intake. If you do not feed your brain, just like resting it, you will suffer and no recovery methods work.
In Part 9 we will look a little a some more athlete specific recovery training.