To capitalize on your efforts in training, you need to effectively adhere to the 'Stress + Recovery = Growth' formula.
This performance equation is the answer to forward progress in just about any area or endeavor in life. Hard work and dedication are vital for making gains, however, restoration is just as critical to the process and the one often overlooked.
When our motivation gets away from us, we tend to dive deeper into the work/stress needed to make positive change happen. When we are exhausted, we welcome rest. When we are uninspired, we tend to be lazy or disconnected. Restoration and laziness are NOT the same things. There is a massive difference between the two!
Restoration is critical to performance
Restoration is being disciplined and intentional regarding the practices necessary for recovery. Laziness, on the other hand, is the wasted application of talents and resources due to a lack of vision, structure, and drive. Restoration is good. Laziness is unproductive.
Most people (myself included) have had to shift their perspective on recovery and embrace the part of the performance equation responsible for lasting progress. Training is easy when you are motivated. You find a solid and effective program, adhere to the said training plan, and then give your best effort each day according to what the program prescribes. If you do this consistently, you will make progress to some degree.
This is simple, however, you know just as well as I do, the overall process is more nuanced than that. If you add too much extra effort to the program, you risk expending the finite energy needed to adequately recover and your performance may suffer.
I've heard the saying, "There is no such thing as overtraining but under-recovery." To some degree, this may be true, as there are so many variables outside of training that affect our ability to recover, and we need to be mindfully aware of them.
Not all stress is equal
Stress oftentimes has a negative connotation associated with it but not all stress is bad.
Stress can be defined as any influence on our current physical, psychological, or emotional state of being. There are both positive and negative forms of stress.
For example, physical training can be viewed as positive stress. Physical conditioning stresses the body for adaptation. SAID is an acronym that stands for Specific Adaptation to Imposed Demands and describes how your body adapts and becomes inoculated to the stresses applied to it.
If you want to become stronger, lift heavier loads or perform movements or exercises that are harder on the central nervous system.
If you want to become faster, you have to engage in activities that make you fast and more explosive. If you want to increase your ability to endure adversity, then you have to push yourself through prolonged periods of hardship to create both the physiological and psychological adaptations needed for this demand.
This concept isn't hard to understand but the nuances involved are what add to the science and art of it.
There are many stresses in our day-to-day lives outside of training that also have an impact on our recovery. These stresses can be separated into many categories including...
Family
Work/Job-Related
Social
Financial
Mental/Psychological health
As you can see from this list, there are many sources of stress throughout our daily lives and if not properly addressed, may quickly bleed over and compound into a massive burden.
Not all of the stress experienced within these categories are negative at any given time but all stress requires energy for adequate recovery.
Recovery - The Big 4
There is more to recovery than just rest. There are a few key variables that are involved in the process of effectively recovering from stress.
These critical components are huge and if any one of them is neglected, adequate recovery and restoration are stunted. I will aim to break down the big 4 in order of importance.
Sleep - Without a sufficient amount of restorative sleep each night, you will not adequately recover and be ready to face the stresses and demands of your current lifestyle. The more arduous and stressful your current situation, the more sleep is needed for recovery.
Hydration - One cannot perform to their true potential unless they are adequately hydrated. Studies have shown that even being dehydrated by 4-6% of total body weight can lead to roughly a 30% loss in overall work capacity. Drinking between 90 and 120 oz of water each day should be a goal for most people to stay hydrated. Activity level, the weight of the individual, climate, and altitude all affect hydration levels and the amount of water an individual should be drinking each day.
It is wise to hydrate before, during, and after arduous physical events for the best results! Begin hydrating 24 hours before an event, sip water and or electrolyte drinks intermittently throughout, and pound water and electrolytes to replenish lost fluid and essential minerals post-event.
Nutrition - Nutrition is a powerful staple in the recovery process. Sleep is number one in my opinion, however, nutrition is a close second. Without the necessary fuel to sustain quality output, expect to take a massive hit in your ability to recover leading to a significant drop in performance. I've seen this play out many times with some of my clients when one week they are strong and the next week unable to even perform roughly 80% of the loads and volume of the previous week. We simply do not lose gains in strength and fitness this fast unless we are suffering from illness, are extremely sleep-deprived, or are underfed. For athletic performance, the golden ratio for daily macronutrients is 50% of our calories coming from quality carbohydrates (pasta, fruits, vegetables, bread, grains, etc.), 30% healthy fats (poly and monounsaturated fats), and 20% lean protein (beef, chicken, turkey, fish, beans, protein supplement powders, bars, etc.). For more info on nutrition and hydration click HERE
Active Rest - Active recovery in the form of light activity at lower volumes and intensities is an excellent way to speed up the recovery process. Getting the blood flowing helps to circulate fresh oxygen and nutrients into the tissues throughout the body and conversely flushes out the waste byproducts from intense work. The more oxygen and nutrients you get from blood circulating throughout the body, the faster you recover. Walking, bike rides, easy running at lower volumes, hiking, playing recreational sports at lower intensities, etc. are all great ways to help speed up recovery.
Other Recovery Methods
Aside from the "Big 4", other methods proven to help promote recovery are static stretching (post-workout), foam rolling, and or trigger point therapy (similar to a self-message), cold water plunges, contrast showers (cold, then hot, then end on cold), messages, deep breathing exercises, and other relaxation techniques, etc. This list isn't exhaustive as there are many ways to efficiently tap into the parasympathetic nervous system (the body's system responsible for recovery).
Growth
Gaining muscle and or increasing athletic and cognitive performance only happens when enough recovery has taken place. The appropriate amount of restoration is related to the load and stimulus of activity or stress.
As we adapt to the stresses imposed upon us, we become more efficient at what we are doing or experiencing and ultimately, over time, require less recovery.
However, the flip side of this coin is halted progress. When our body is no longer experiencing the stress needed to trigger growth, performance gains cease until there is a new or greater stress applied. This is progressive overload and a staple of exercise science and performance training.
There are many different ways to manipulate stress for increased performance. I won't dive into these techniques or protocols here but maybe in another post. For now, what I aim to highlight is the importance of effectively applying stress, adequately recovering from stress, and then increasing performance toward a chosen objective. This could be building muscle, losing fat, improving athletic performance, increasing confidence and competence in a given area of expertise, etc. Regardless of the activity, the 'Stress + Recovery = Growth' formula applies.
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