||When following any type of training program, one of the most important aspects of that program is the planned rest and recovery
necessary to achieve maximum gains. Unfortunately, this is often the portion of programs that is most overlooked by people and
especially so in athletes. Everybody can see and feel the benefits of training hard in the weight room or on the field and/or track, but the
benefits of proper rest and recovery are slightly less tangible. Proper recovery should allow the body to repair muscle and connective
tissue broken down during training as well as restore energy stores that have been depleted. In addition, adequate recovery will permit
full restoration and increase energy producing enzymes in muscles. The result is a bigger, stronger, and more fit persona and athlete.
The General Rule for rest is to get 7 1/2 to 9 1/2 hours of sleep a night. For athletes who train twice a day, and you should for
maximum training effect, a 30-60 minute nap after your first training session, is invaluable.
I do not know how to get anymore direct as this. Recovery is a critical and very fundamental element within ANY fitness program!
Getting the appropriate amount of rest and sleep is paramount in a persons fitness program and especially so with the athletes
regimen. Keep in mind, your training may be Optimal, your nutrition plan may be perfected, but the combination of them both will not be
enough to counteract the negative damage that you cause when you do not allow your body to repair itself which it ONLY does during
rest and sleep! A lack of rest or sleep with destroy your hard work in the gym or on the field and can lead to a number of health
problems as well.
Here are some of those problems listed below:
- Overtraining- (if you fall into this category, cease all training activities for one week, merely getting more sleep each night will
not resolve overtraining syndrome)
- Sleep deprivation- (leading to poor performance, mentally and physcially)
- Neuroendocrin system exhaustion (altering hormone levels)
- Injuries- (prone to an increase and severity of injuries)
- Decreased Immune function- (leading so sickness and inability to fight off sicknesses, slower healing time for injuries and
All of the above attributes are negative factors and are bad for both the "weekend warriors" as well as daily exercisers looking for
optimal fitness as well as the seasoned athlete and elite military warriors looking for optimal performance.