We can’t believe it’s already been 2 months since Move Hackney opened its doors! We know what it means to love training and to be in the gym every day, we also know how easy it is to over train and end up plateauing. It’s fine to move every day, but training hard day in and day out will impair our body’s ability to restore energy levels. We would like to take a moment to give some basic advice to help you make the most of your training so that the gains can keep coming and you all can stay injury-free.
Schedule your recovery time.
Make sure you give yourself enough time to recover between strenuous workouts. Your body can’t tell the difference between kinds of stress and it responds in the same way to physical exercise in the gym as it does to frustration at work. We only get the benefits of our training if we give ourselves a chance to repair the muscle tissues, reduce inflammation and restore nutrients.
It doesn’t have to be heavy.
It’s great to move every day if there’s variety in what we do; light aerobic work and concentric-only exercises can be an effective tool to aid recovery. Try to alternate heavy GST sessions with Yoga, Mobility or Self Care classes.
Eat well, sleep well.
Remember that you can’t out-train a bad diet or insufficient sleep. Whether you’re a night owl or a morning lark, the body appreciates rhythm and repetition and it’s a good habit to try and go to bed and get up at around the same time every day.
Releasing the right hormones at the right time of day will play a fundamental role in making you absorb nutrients from the foods you eat and improve your digestive system. Getting in touch with your own bodyclock will help improve hormonal functions throughout the day and help switch our nervous system from ‘fight or flight ’mode to ‘rest and digest’.
We’ll cover all the different aspects of recovery in the future, but for now remember to focus on restoration as much as on intensity and to program rest into your weekly training schedule to make the most of every session.
Pesca coaches Gymnastic Strength Training on Thursdays