rest and recovery

Rest and recovery is an essential part of the TTH program. Your after exercise recovery routine has a big impact on your fitness gains and hunting performance and allows you to train much more effectively.

(1) Cooling down means slowing down after the workout. So try to move around at a very low intensity for 5 minutes after a workout, this helps remove lactic acid from your muscles and could potentially reduce muscles stiffness.

(2) Replace Fluids. As you know, water supports metabolic function and nutrient transfer in the body so having plenty of water will improve bodily function.

(3) Post Workout Nutrition. This is huge guys/gals! After depleting your energy stores with the workout, refuel your body to repair tissues, get stronger, and to be ready for the next TTH workout. Ideally, you should try to eat within 20 minutes of the end of your workout and make sure you include some high-quality protein and good fat.

(4) Rest. Time is one of the best ways to heal from just about any illness/injury and also works after a hard TTH training bout. Let your body do what it’s good at; adapting!

(5) Perform Active Recovery. Movement improves circulation which promotes nutrient and waste product transport throughout the body… this helps the muscles repair faster.

(6) Sports Massage. Massage improves circulation while allowing you to fully relax. You can also try self-massage and Foam Roller Exercises for knocking out muscle adhesions and avoid the heavy sports massage price tag. ( I try to get one massage a month…90 minutes ).

(7) Take an Ice Bath. Some athletes swear by ice baths (I’m one of them), ice massage or contrast water therapy (alternating hot and cold showers) to recover faster, reduce muscle soreness and prevent injury. Constricting and dilating blood vessels helps remove (or flush out) waste products in the tissues.

(9) Sleep. Optimal sleep is essential for anyone who trains consistently. During sleep, your body produces Growth Hormone (GH) which is largely responsible for tissue growth and repair. Sleep = GH = Win

(10) Avoid Over-training. One simple way to recovery faster is to listen to your body. M = Mood â€“ F = Fatigue â€“ S = Soreness. The idea is these are the 3 things that are closely related to how you are handling the volume on a daily basis. Observe your MFS and make intelligent decision(s) on when to train and when to rest. If you are feeling tired, sore or notice decreased performance you may need more recovery time or a break from training altogether.