Optimise Training Recovery

Stretch – Stretching after exercise whilst your body is warm from movement, can help prevent stiffness and soreness by increasing flexibility and circulation.

Hydration – Drinking plenty of water before, during, and after exercise can help prevent dehydration and aid in muscle recovery.

Nutrition – Eating a balanced diet, including adequate amounts of protein and carbohydrates, can help support recovery and muscle repair.

Rest – This is overlooked by so many, rest days are key! Taking time to rest between workouts is important to allow your body to recover and rebuild.

Recovery tools – Foam rollers, massage balls, shakti mats, massage guns and other recovery tools can help release tension and soreness in muscles. If you have the accessibility to get a massage, they are also a big help in keeping your body free from muscle tightness.

Sleep – Right up there with rest days, getting enough sleep is essential for rest and recovery. Aim for 7-9 hours of sleep per night.

Listen to your body – Pay attention to any pain or discomfort during exercise, and adjust your routine as needed to prevent injury and support recovery. This might mean you notice an extra tight muscle, do a longer warm up and more dynamic stretching before you begin the session, or you may need to give that body part / exercise more rest and come back to it another day.

Active recovery – Engaging in low-intensity exercise such as walking or yoga can help promote blood flow and support recovery. Stiff legs from a heavy leg session? You know the feeling! But I am sure you have also noticed the feeling when you get moving and the more you move, the more you loosen up – utilise active recovery.

The beauty of this list is that it’s cheap and accessible to all. The more of the above elements that you combine and focus on, the better your overall training recovery will be!