Recuperation and Growth
By: Jeff WhiteheadRecuperation is the body's ability to recover after exercise. It is during recuperation that the body releases anabolic hormones, responsible for burning fat and building muscle. The more effective the recovery period, the quicker and the greater the gains will be. Gains in this sense refer to all goals (strength, size, toning). Variables that affect recovery include diet (whole foods good; alcohol bad), stress management, quality of sleep, training frequency and intensity, and genetics, among others. Ignoring your recovery protocol will decrease the effectiveness of the hard work you do in the gym.
Three phases of Recuperation
Recuperation is the time it takes the body to recover from hard intense exercise. It can be broken down into three different phases.
(1) 30-120 seconds between sets during exercise changing the rest between sets completely affects the purpose of your training program. For example, if you are trying to increase muscle size you need to train with a recovery time of 45-75 seconds between sets, and more or less rest time will decrease the effectiveness of the training program.
(2) Postworkout recovery can be improved by taking in foods at approximately a 4-1 carbohyrdate to protein ratio. The importance of protein seems to be well-known, but most Americans get more than enough protein in their diet (the max recommended amount of protein for bodybuilders seems to be about 2.0-2.2 grams of protein per kilogram of bodyweight). High quality carbs are very important in terms of muscle growth.
(3) 24-72 hours post-exercise strength and bodybuilding programs should work out a particular muscle group no more than 1-2 times per week. If you participate in total body routines you can work muscle groups more frequently.
Why is Recuperation important?
1. To allow the nervous system to recuperate neurologically. Training too frequently and too intensely without planning for recovery can result in a burnout.
2. To allow sufficient supercompensation to take place (see below).
3. Muscle can only get bigger and stronger by doing three important things:
(1) Stimulating muscle through hard exercise,
(2) Helping muscle to recover with high performance nutrition,
(3) Rest.
(4) To regenerate the whole body. Heavy training can stimulate growth
in all areas of the body.
(5) To sustain motivation. The body is susceptible to physical and mental burnout.
Supercompensation
Supercompensation refers to your body's recuperative ability to recover after exercise by rebuilding muscles to make them stronger in order to meet the stress of future workouts.
Overtraining
Overtraining occurs when an athlete has been exposed to prolonged high intensity, high volume training, which manifests itself in an accumulated fatigue state. The physical symptoms of overtraining include: poor performances, unable to maintain training load, chronic fatigue, elevated resting heart rate, hormonal changes, high blood pressure, continual muscle soreness, sudden weight loss, headaches, frequent sicknesses, menstrual irregularities. Emotional symptoms are: depression, poor self confidence, mood changes, apathy, lethargy, low motivation, poor sleep habits, irritability, boredom, poor appetite, inability to relax and anger.
Overtraining can be prevented by individualizing training programs, monitor fatigue levels, increase training load gradually, variety in workouts, schedule rest days, provide breaks between seasons, and encourage good nutrition. Recovering from over-training is different for every individual. Keep in mind that an extra day or two of rest is more beneficial to the body than an extra day or two of training sessions. When tired one day or in doubt of your recovery time take a day off! Listen to your body.
Take Home Points
1. Growth hormone is released in its greatest amount during deep sleep (which is inhibited by alcohol, stress, and variety in sleeping schedule, among others).
2. Schedule weeks of progressive intense training, followed by a week of lighter intensity and frequency.
3. F.T.M. Feed The Machine eat often to stimulate your metabolism (this can account for up to 10% of the total calories burned during the day).
