WELLNESS AUTHOR
Jessica Tranchina, PT, DPT
RECOVER LIKE A CHAMP n Think again when you want to skip the recovery sesh.
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ecovery from training, exercise and sports has increasingly become recognized as one of the most important aspects of performance and overall wellness. It is widely known that without proper recovery, performance will not only not improve, but it will suffer. You’ll find that some methods may prove more effective than others, but it’s crucial to remember that any interventions will be beneficial. Keep in mind that the most effective strategy for you may take some experimentation to determine which ones prove feasible and successful.
AUGUST 2021
We train, eat, sleep, repeat, constantly striving to get stronger, fitter, faster or slimmer — but is there a point where too much becomes harmful? Many recognize the need for recovery after exercise, but do we understand what it takes to fully recover and whether we have actually achieved that state? We hear terms like “overtraining” and wonder when it is happening to us but may not be sure. Although several signals point to overtraining, an elevated resting heart rate (RHR) coupled with a decrease in exercise performance over 7-10 days are the easiest to monitor. Let’s start with a basic
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understanding of homeostasis, stress and recovery within the body. • Homeostasis is a state of balance within the body that occurs when the variables in a system (e.g., pH, temperature) are regulated to keep internal conditions stable and relatively constant. • Stress is a stimulus that overcomes (or threatens to overcome) the body’s ability to maintain homeostasis. There are various types of stress: stress related to exercise, which includes physiological (e.g., muscle tears, dehydration, pain) and chemical (e.g., blood
