Rest and recovery go hand-in-hand with weight loss
There’s nothing wrong with pushing your limits, but failing to give the body rest days can be a recipe for fatigue, burnout and injuries.
That’s why the competitors in the Wilfred R. Cameron Wellness Center’s Biggest Winner competition are learning about active and passive recovery techniques and the importance of allowing the body to rest.
“There are days when the perfect rest day would be spent doing nothing at all,” John Sandonas, exercise physiologist and personal trainer, said. “But it really depends on the individual.”
Sandonas suggests starting each workout with roughly 10 to 20 minutes of easy warmups. This can include passive techniques like stretching or using foam rollers, or active techniques like doing high-knee exercises, lightly jogging on the treadmill or similar activities that elevate your heart rate.
“It depends on how you are feeling. If it’s the beginning of the week and you’re not fatigued, you can wait until the end of the workout to utilize passive techniques,” Sandonas said. “But if you are sore, you can start with it.”
Active recovery methods focus on low intensity and reduced volume to help combat muscle soreness and fatigue. Techniques include foam rolling, using AccuRollers and massages. Passive recovery methods, in contrast, focus on stretching, meditation and breathing techniques. Other techniques include static stretching, such as an overhead tricep stretch, and dynamic stretching, like chest hugs.
Sandonas makes sure his Biggest Winner team incorporates at least one recovery day a week into their fitness routine.
“Four days in a row can be a lot, so Thursdays are more of a recovery day. Work plus rest equals success,” he said. “You always need a recovery day.”
Often, Sandonas finds that many people aren’t aware of recovery methods or the importance of stretching.
“By teaching formalities and ways to recover, you are able to balance out that work/rest ratio to obtain their end goal,” he said. “Recovery is all about preventing injury and increasing movement.”
Recovery is one of four pillars of the EXOS training system the trainers at the wellness center use to assist their clients reach their health goals. The program is comprised of four pillars: mindset, nutrition, movement and recovery, and all are equally important when trying to improve health and performance, decrease injuries and produce results.
Sandonas provides each of his clients with a recovery orientation so they can learn the necessary techniques to prevent injuries, increase their movement and align their mindset with the task.
“Make sure you are setting realistic smart goals, and look for ways to incorporate recovery into those goals,” he said. “If you have the mindset of knowing you have to rest and recover, overall it will give you a more positive outcome when trying to reach your fitness goals.”
Katie Wichterman, one of Sandonas’s clients, has benefited from the recovery orientation. She makes an effort to start every workout with a brisk walk or some low resistance work on the machines.
“If something is bothering me, whether it is soreness or an injury, I pay attention to it,” the Washington resident said. “It’s important to stretch and make sure you’re not overworking a muscle group.”
When in doubt, Sandonas suggests you ask for help and always listen to your body.
“Individuals know their body the best. If you feel tight, or something doesn’t feel right, then take the day to recover,” he said. ” And never be afraid to ask for help. That’s what the trainers and exercise physiologist are here for.”