Feeling Worn Out? Let’s Talk

Vol. 7

Miss last week’s article? Catch back up and learn about how to plan and accomplish your fitness goals.

In this issue, we're diving into how you can supercharge your post-workout recovery using your smartwatch. Whether you're a seasoned athlete or just getting started, these tips will help you optimize your fitness journey. Let's get started!

Ache-y Break-y Recovery

We are all our own experts in soreness. whether it be difficult to stand up the day after hitting legs, or the “ooh” or “ah” when you move your muscles around too fast. There are a few factors indicating you need a rest day.

You Got DOMS

Delayed Onset Muscle Soreness is when your body is sore for more than 1-2 days. DOMS is well known, but its cause is a bit of a mystery. While we don’t know everything about DOMS, we do know that proper recovery is key to alleviating its symptoms.

Today’s “just the tip”: We recommend this NASM comprehensive guide on recognizing workout fatigue and its impact on recovery.

Recent News: RICE (Rest, Ice, Compression, and Elevation) has been a longstanding recovery method coined by Gabe Mirkin. However, he has recently stated that ice delays recovery. Instead, it’s best to use active recovery, nutrition, and sleep as your main methods of recovery.

Effective Recovery Methods

Now that we've established when you need to recover, let's explore four effective recovery methods.

• Active Recovery: Engaging in light exercises like swimming or walking helps improve blood circulation and reduces muscle stiffness. Don’t know where to start? Check out this blueprint for active recovery inspiration.

• Nutrition & Hydration: Proper nutrition and hydration are essential for muscle recovery. Before going into your next workout, consult this hydration calculator to determine how much water you’ll need to perform.

• Sleep Optimization: Quality sleep is a huge determinant of recovery. After intense bouts of activity, your body will require more sleep than normal. It’s especially important to set yourself up for a good night’s sleep.

• Massage & Compression: Massage therapy and compression have been proven to speed up recovery by up to 2x. Now that’s a happy ending if we’ve heard of one.

Leveraging Your Smartwatch for Recovery

Now, let's talk about how your smartwatch, whether it's an Apple Watch, Garmin, Fitbit, Whoop, or Oura Ring, can be your recovery partner.

• Monitoring Heart Rate Variability (HRV): Your smartwatch can track HRV, providing insights into your body's readiness for intense workouts. The following links explain how to interpret HRV data effectively.

  • Apple Watch

  • Garmin Watch

  • Oura Ring

  • Whoop

• Sleep Tracking: Utilize sleep tracking features to ensure you're getting the rest your body needs. Check out our last article that offers tips on maximizing sleep quality with your smartwatch.

• Activity Tracking: Customize your smartwatch settings to track your workout intensity and recommend recovery times based on your performance.

• Recovery Apps: Explore specialized recovery apps designed for your smartwatch platform. We talk about that here in our stress article

Remember, the key to success is a personalized recovery plan that suits your body and goals. Your smartwatch is your ally in this journey, providing real-time data and insights.

Keep an eye on our next issue, where we'll dive into cutting-edge fitness tech trends. Until then, train smart, recover smarter! 💪📈

Your brothers in RICE,

Phil & JT

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