If athletes are not getting the right amount of sleep, certain hormone levels – like cortisol and adrenaline - can increase as the body perceives it is under duress and stress. Higher levels of cortisol and adrenaline can compromise muscle performance and recovery. Taking a mental break relieves stress, allows for clarity of mind and increased focus and motivation. The quality of training increases with the right among of intermittent rest i.e., a weekly day off, longer breaks between seasons or a break following the end of a competition (also known as periodization). Mental breaks are also key to avoiding burnout. Practically and psychologically, we need to think of our training routines and regimes in phases and segments, not long periods of years. This has been underscored over the past two years during the pandemic. Shorter lines of sight and delineation of training periods and competition in “smaller bites” is more manageable and can reduce anxiety and enable recovery.
Leading practices & tips on how to rest Athletes and coaches must value rest and recovery and purposefully weave it into the training regime. Schedule rest days, preferably at least one day a week. Depending on the sport, a week or two break between seasons or blocks of training is imperative. For athletes who typically exhibit high levels of intensity and focus, resting can be one of the greatest challenges. Here are a few tips to consider: PHYSICAL RECOVERY
SLEEP
During training periods, finding the sweet spot for the optimal amount of sleep is critical. You should feel rested but not sluggish during normal training periods. The amount of sleep needed depends on age, training intensity and the quality of the sleep. At a minimum, try to ensure that the sleep you are getting is high quality – remove TVs and other devices that may continue to stimulate the body during the rest period. Lights from phones, computers and other electronic devices can compromise sleep quality. Sleeping in on a rest day is often a good idea. However, avoiding extremes is also important. For most athletes, spending the rest day in bed can lead to lethargy and make resuming training more difficult. MENTAL RECOVERY
On your rest day or during the rest periods, the right mix of fun and quiet is advised. If feeling productive is important, identify a low-stress project or try something new. Participating in another sport such as skiing, hiking or a nonsporting activity like learning to paint are just a few ideas. You could also use this time to reflect, as long as it is not stressful or anxiety provoking. A favorite recovery exercise is journaling, capturing thoughts, feelings and ideas that may or may not be related to training. Try drawing or sketching even if you aren’t a budding artist! The mantra for many athletes is “no pain, no gain.”For 2022, consider setting a goal to equally master the art of recovery as well as the art of training hard. Figuring out the when, what and how of recovery can be something to celebrate!
Active recovery is one type of physical recovery. It involves getting the blood flowing through the body with gentle movement and flushing out toxins from an intense workout. This can include yoga, stretching or gentle walking. If you know that there is a risk that a gentle walk may turn into a sprint, walk with a friend, play gentle music, or set a time limit. 2021 | Bermuda Sports Journal
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