What is Recovery?

Recovery from exercise is described as the period between the end of exercising and the return to normal state, physiologically and psychologically.

Essentially, it is a process of repair back to normal condition.

Many athletes (including the general gym-goers and recreational athletes) use several different recovery methods to maximize the repair process of the body.

A popular indicator of recovery is the reduction of delayed onset muscle soreness (DOMS), or that aching pain and soreness that is felt typically 1-2 days after a tough or new workout.

4 R's of Recovery

(Bonilla et al., 2020)

Rest

Refuel

Rehydrate

Repair

Why Recovery is Important

Inadequate recovery can delay muscle growth and repair. Without proper recovery, injuries are more likely to occur from overtraining because the muscles did not have enough time to fully rebuild and regenerate.

Exercise places stress on the body, damaging the muscles in the process. Recovery allots time for the damage to first be repaired and then for the muscles to grow back stronger.

Want To Know More?

Click here for more information on recovery from the ACSM website!

BENEFITS OF EFFECTIVE RECOVERY

INCREASE

Muscle Regeneration

Muscle Growth

Strength

REDUCE

Pain

Muscle Soreness

Muscle Fatigue

Inflammation

IMPROVE

Immune System

Blood Flow & Circulation

Muscle Adaptations

PROMOTE

Reduced Injury Risk

Improved Performance

& Competition

Methods to Enhance Recovery

Sleep

Adequate sleep consists of 6-8 hours per night regularly. It is essential for our development, better brain performance, and improved mood and health.

Learn more about sleep

References

Bezuglov, E., Lazarev, A., Khaitin, V., Chegin, S., Tikhonova, A., Talibov, O., Gerasimuk, D., & Waśkiewicz, Z. (2021). The Prevalence of Use of Various
Post-Exercise Recovery Methods after Training among Elite Endurance Athletes. International Journal of Environmental Research and
Public Health, 18(21), 11698. https://doi.org/10.3390/ijerph182111698

Bonilla, D. A., Pérez-Idárraga, A., Odriozola-Martínez, A., & Kreider, R. B. (2020). The 4R's Framework of Nutritional Strategies for Post-Exercise
Recovery: A Review with Emphasis on New Generation of Carbohydrates. International journal of environmental research and public
health, 18(1), 103. https://doi.org/10.3390/ijerph18010103