#8) RESILIENCY (Recovery, Breathing, & Overtraining)
"Recovery is not a sign of weakness, but a sign of dedication to your journey." - J.K. Rowling
Recovery is número uno!
Recovery is an essential aspect of overall well-being, particularly in relation to physical activity and training. Adequate recovery allows the body to repair and rebuild tissues, replenish energy stores, and adapt to the stress imposed on it. It plays a crucial role in optimizing performance, reducing the risk of injuries, and promoting long-term health.
WORK HARD, RECOVERY BETTER
To train smarter you should plan to vary your exercise routine in order to maximize a necessary mix of physical adaptations that are relevant to your activity patterns and pursuits.
Additionally, it is critically important to both strength and endurance-type workouts, to spend enough time in recovery in order to adapt to the training stimulus.
For strength training, you will generally need 36-48 hours to recover between whole-body workouts.
For endurance (cardiorespiratory) focused training you need 36 or more hours between higher intensity or very long workouts.
Older athletes WILL need even more time to recover.
Check out the following Lab Notes for a drill down into some important strategies and concepts related to recovery and its role in your training success…
OVERTRAINING
Overtraining syndrome and overreaching are related conditions that can occur in athletes and individuals engaged in intense &/or extensive physical training. They are characterized by a state of physiological and psychological imbalance resulting from excessive training load without adequate recovery.
Overtraining Syndrome vs Overreaching
Overtraining syndrome and overreaching are related conditions that can occur in athletes and individuals engaged in intense physical training. They are characterized by a state of physiological and psychological imbalance resulting from excessive training load without adequate recovery.
Overtraining Syndrome: Overtraining syndrome is a condition that arises from prolonged and excessive training without sufficient rest and recovery periods. It typically occurs when an individual exceeds their body's ability to adapt to the training load, leading to a decline in performance and overall well-being. Overtraining syndrome often develops gradually over time and can have both physical and psychological symptoms, including:
Decreased athletic performance
Persistent fatigue and lack of energy
Frequent illnesses and weakened immune system
Elevated or suppressed resting heart rate and decreased HRV trends
Disturbed sleep patterns Mood disturbances, such as irritability, depression, or anxiety
Loss of appetite and weight loss
Musculoskeletal injuries and pain
If left unaddressed, overtraining syndrome can have long-lasting effects and may require an extended period of rest and recovery to fully resolve.
Overreaching:
Overreaching refers to a temporary and planned increase in training load, often used by athletes as part of their training programs to induce physiological adaptations and improve performance. Unlike overtraining syndrome, overreaching is an intentional strategy that aims to push the limits of the body's capabilities but with the expectation of subsequent recovery and supercompensation.
There are two types of overreaching:
Functional overreaching: This form of overreaching involves a short-term increase in training intensity or volume, usually lasting for a few days to a few weeks. It is followed by a planned period of reduced training load to allow for recovery and adaptation, leading to improved performance.
Non-functional overreaching:
Non-functional overreaching occurs when the intensity and duration of training exceed the body's ability to recover adequately, resulting in a decline in performance. Unlike functional overreaching, non-functional overreaching requires a more extended period of recovery to restore performance levels.
Proper monitoring, periodization, and individualization of training programs are crucial in distinguishing between functional and non-functional overreaching to avoid the development of overtraining syndrome.
SYMPTOMS
Periodically, it's important to evaluate your overall fatigue level and be prepared to scale back when symptoms of overtraining begin to accumulate. Self-rated tracking indices such as mood, soreness, fatigue, and low energy can serve as prerequisites for helping you avoid long-term issues stemming from prolonged non-functional overreaching.
Unfortunately, there are no specific tests to confirm whether someone is experiencing overtraining syndrome. To guide athletes in the right direction, there are symptom inventories available that can identify potential indicators.
You can find a link to the inventory tool below. This self-evaluation tool can assist you in identifying if you might be suffering from overreaching, which could be leading to or indicating overtraining syndrome.
PREVENTION
Here are some related articles providing suggestions on how to monitor your responses to training fatigue and what actions to take.
Tracking HR and HRV - helping you insure recovery
BREATHWORK
Breathwork, which refers to various intentional breathing techniques and practices, can have numerous benefits for health, fitness, and endurance performance. Here is a summary of the potential advantages:
Stress reduction: Breathwork techniques such as deep belly breathing, diaphragmatic breathing, or alternate nostril breathing can activate the parasympathetic nervous system, promoting relaxation and reducing stress levels. This can have positive effects on overall well-being, mental health, and resilience to stressors.
Improved respiratory function: Breathwork exercises help increase lung capacity, strengthen respiratory muscles, and enhance overall respiratory efficiency. This can lead to improved oxygen uptake, better removal of carbon dioxide, and increased endurance during physical activity.
Enhanced focus and mental clarity: Breathwork practices often involve focused and conscious breathing, which can improve concentration, increase mindfulness, and promote mental clarity. This can be particularly beneficial for maintaining focus during exercise or sports performance.
Increased energy and vitality: Specific breathwork techniques, such as Kapalabhati or Wim Hof Method breathing, can help energize the body, increase oxygen supply, and stimulate circulation. This can result in a sense of invigoration, improved energy levels, and enhanced performance during physical activities.
Improved recovery and relaxation: Breathwork practices that emphasize slow, deep breathing activate the relaxation response and promote recovery after exercise. This can help reduce muscle tension, promote muscle repair, and facilitate a faster recovery process.
Better endurance performance: Breath control and regulation techniques, such as paced breathing or rhythmic breathing, can help optimize oxygen utilization and reduce the risk of hyperventilation during endurance activities. This allows for improved stamina, better pacing, and enhanced overall endurance performance.
Increased body awareness: Breathwork encourages paying attention to the breath and the sensations in the body. This heightened body awareness can help improve movement efficiency, enhance coordination, and optimize body positioning during exercise or physical activities.
Enhanced emotional regulation: Certain breathwork techniques, such as deep, slow breathing or box breathing, can help regulate emotions, reduce anxiety, and promote a sense of calmness. This can be particularly valuable in high-pressure situations or competitive sports environments.
It's important to note that the benefits of breathwork can vary between individuals, and different techniques may be more suitable for specific goals or preferences. It's advisable to learn breathwork techniques from qualified instructors, gradually incorporate them into your routine, and consult with healthcare professionals or experts if you have any underlying health concerns.
For a deeper dive into some of the techniques that are out there check out the information in the Lab Notes below…
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