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By Lindsay Brin, Exercise Science
Strength training causes micro-tears in muscle fibers , which triggers the release of various inflammatory markers, nutrients and immune cells to the affected area. This is a completely normal process. Muscles change in the recovery phase!
Exercise recovery is a crucial component of any training program, as it allows the body to repair and adapt to the stress induced by exercise. While consistent training is essential for improving physical performance, periods of rest and recovery are equally important for preventing injury, balancing stress hormones, reducing inflammation and avoiding burnout.
Here are some suggested recovery times:
In your 40s, especially as you’re in perimenopause, hormonal changes can impact your strength training and recovery – more than before.
Declining Estrogen and Progesterone Levels – these hormones play a key role in muscle recovery and repair. As these levels gradually decline in perimenopause, muscle recovery may slow down, making it more challenging to bounce back after intense workouts.
Incorporating recovery strategies such as walking, foam rolling, and sufficient hydration can help alleviate inflammation and promote muscle recovery.
While acute inflammation is necessary for muscle repair and growth, chronic inflammation can be detrimental to overall health. This is why incorporating a RECOVERY WEEK every 4–6 weeks can support your body’s recovery process and optimize overall performance in the long term.
You might be asking “will I lose my progress?” The short answer is no – taking a week or two weeks off from exercise is unlikely to lead to significant loss of progress, especially if it’s a planned break for recovery. Before diving into all the benefits of a recovery week, let’s rely on some research so you feel confident going into your recovery week.
While some research simply decreases or “deloads” the training during a recovery week, oftentimes a recovery week eliminates all strength training and HIIT-type workouts. These workouts are replaced with walking, foam rolling and/or stretching.
This study had participants training a continuous 24 weeks. They cycled 6 weeks of training with 3 weeks of recovery. The end results were equal for both the continuous 24 weeks and the 6 weeks on 3 weeks off.
There are variables, such as your fitness level going into a recovery week. Cardiorespiratory research shows a reduction in fitness levels after two weeks. The variable is your fitness level prior to the recovery period.
A recovery week yields the same results as continuous training. While you may experience a slight decrease in performance or endurance after a week off, it’s often temporary and easily regained once you return to regular training. I recommend your recovery week include walking and some stretching; no strength training or intense cardio.
Strategic rest periods can be beneficial for both physical and mental rejuvenation, which can ultimately enhance long-term performance and progress. It also helps mentality, hormonal balance and injury prevention.
It’s typically recommended to incorporate a recovery week every 4–6 weeks. If you notice any of these signs, it might be a good idea to rest, and allow your body to recover before resuming your training routine:
During recovery weeks prioritize saunas, walking, stretching, foam rolling, and mobility work.
Muscle shaking after a workout is not necessarily bad–it can be a sign of muscle activation and adaptation. However, excessive shaking could indicate:
Fuel properly and stay hydrated. Take a recovery week if shaking becomes frequent.
Research suggests that recovery exercise weeks offer several physiological benefits, including:
• Reduction of muscle soreness and inflammation
• Restoration of glycogen stores in muscles and liver
• Repair of microscopic muscle damage
• Regulation of hormonal balance, including cortisol and testosterone levels
• Improvement of immune function
• Enhancement of cardiovascular and respiratory function
While some athletes may fear that taking a week off from training will lead to loss of progress, research suggests that incorporating recovery exercise weeks into training programs does not significantly impair physical performance. In fact, strategic rest periods can enhance long-term performance by:
• Allowing for more effective adaptation to training stimuli
• Preventing overuse injuries and chronic fatigue
• Optimizing recovery capacity and readiness for subsequent training cycles
To maximize the benefits of recovery exercise weeks, several considerations should be taken into account:
• Nutrition and Hydration: Ensuring adequate intake of nutrients and fluids to support recovery processes
• Sleep: Prioritizing quality sleep to facilitate recovery and optimize performance
• Active Recovery: Incorporating low-intensity activities, such as walking or swimming, to promote blood flow and reduce muscle stiffness
Incorporating recovery exercise weeks into training programs offers numerous physiological and psychological benefits without significantly impairing physical performance. By strategically planning rest periods and implementing effective recovery strategies, athletes and fitness enthusiasts can optimize their training outcomes and overall well-being.
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9811819/
https://pubmed.ncbi.nlm.nih.gov/23053130/
https://journals.lww.com/acsm-msse/fulltext/1998/06000/acsm_position_stand__the_recommended_quantity_and.32.aspx
