In this article we’re talking about the importance of recovery and how it effects performance. If you’re training regularly with kettlebells and want to achieve your goals, it’s best to consider practices that enable your body to get good and adequate rest.
The Meaning Of Recovery
Recovery is the body’s process to restore homeostasis. Homeostasis in turn is the perfect balance; a so called equilibrium of your organism’s metabolism. Working out or training equals stress. Even though our bodies are able to tackle a given amount of stress and responding adequately to it, too much of it can leave you with potential consequences that are counterintuitive.
Three Types Of Recovery
Science considers and categorizes three types of recovery:
1. Immediate Recovery
2. Short-Term Recovery
3. Training Recovery
While there is still more research needed in this area, it is agreed upon that a fine balanced combination of these three types of recovery is necessary for optimal performance.
The Benefits Of Adequate Rest
There is a range of benefits that you can profit from if you engage in planned rest and recovery.
1. Testosterone and growth hormone may get a surge after a short break, says Sports Medicine.
2. Research in Medicine & Science in Sports & Exercise implies, that even 14 days of rest may not decrease performance.
3. Journal of Applied Physiology study found that performance suffers after three weeks of laziness.
4. Your focus may come back and trigger mental freshness
5. If you’ve been suffering from a lack of motivation, it may come back after a break
6. You will enjoy some free time to do other things
7. You will understand the importance of inflammation and what it does to your body
The Role Of Inflammation
Inflammation causes your body to increase blood flow to the affected area to replenish oxygen, fuel our muscles, and clear out waste.
Unlike acute inflammation, chronic inflammation can have long-term and whole-body effects. Chronic inflammation is also called persistent, low-grade inflammation because it produces a steady, low-level of inflammation throughout the body.
This type of systemic inflammation can contribute to the development of disease, according to research.
Taking a One Week Break
We can safely assume that taking a one week break after an intense periods of training (e.g. 12 weeks of 3-4 workouts per week) is beneficial based upon scientific evidence and feedback from the bodybuilding community as well as kettlebell athletes.
References:
– Bodybuilding.com – Opinion Piece: https://www.bodybuilding.com/content/using-a-recovery-week-to-propel-your-muscle-building-efforts.html
– Recovery From Training: A Brief Review: https://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.473.3392&rep=rep1&type=pdf
– NASM.com – The Science of Recovery: https://blog.nasm.org/the-science-of-recovery
– PubMed.com – Role Of Whey Protein in 2 Weeks Of Non-Training: https://pubmed.ncbi.nlm.nih.gov/28328712/
– Men’s Health – Evidence based article: https://www.menshealth.com/uk/building-muscle/a756171/why-you-need-to-spend-a-week-away-from-the-gym/