Active Recovery

August 8, 2007 at 12:12 am 3 comments

Today I wanted to write a little about recovery. This is a topic close to my heart, my lazy ass, and particularly today, my left knee. I have actually been very lucky that the throbbing that started within 10 minutes of finishing my blog yesterday has barely been a twinge today. Perhaps it was a little too soon to think about running after all. But hey, I JOGGED!!!!!

Proud, but foolish and chastened, today was a recovery day. The temptation, or misguided belief, is to think of a recovery day as a day spent in front of the TV with a pint of Ben & Jerry’s. Mmmmmm. But this would be wrong. Tempting, of course, but wrong, nonetheless.

When you work out, particularly when you strength train, what you are doing is putting stress on your body. Weight training basically stresses the muscle fibres and causes tiny tears. During recovery, the body comes along and fixes these tears, and makes them a little bit stronger to be on the safe side. That’s where the strength comes from. It’s not the lifting that makes you stronger, it’s the healing. If you don’t allow adequate recovery time, the repair process will be impaired and your results will actually be slower. You’ll also be sore all the time, and where’s the fun in that?

In the olden day, when I used to workout regularly, before I became a fat, lazy slob, I used to go to the gym and weight train 3 times a week. When work commitments forced me to cut back to twice a week, I was amazed and delighted to find that I actually got better results. How cool is that? Better results for less pain!

The ideal time for recovery is around 48 hours, after which the benefits start to decrease. So no working the same muscle group on consecutive days! Which is not to say, of course, that you can’t work different muscle groups on consecutive days: upper body/lower body etc. But what to do if you’ve done a whole body workout?

That’s where active recovery comes in. Our bodies were made for moving. No, really, they were. So move. Don’t do anything too intense, but do do something. So yesterday I lifted and did HIIT cardio (I JOGGED!!!!). Today, I walked to the shops instead of driving, and I chose to go to the second nearest shops to the north instead of the nearest shops to the south. It was 1.6 miles and it took me half an hour. My calves were tight from yesterday, and my shins a bit sore from the pounding, and the walk warmed up those muscles, getting fresh blood, oxygen, and nutrients to them to help them heal faster. I have to admit though, I’m not completely evangelical about all this – I got a lift back from hubby on his way home from work. But that’s just because I couldn’t wait another second to see him again. Honestly.

Then, after dinner, I did 15 minutes on the turbo trainer in front of CSI, but was still a bit tender from last time. And finished off with 30 minutes of standing pilates before bed. So that’s active recovery.

Ooh, and I’ve started adding some extra content to my site. Check out the new, and incomplete, links and books pages. No recipes yet. ‘night all.

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Entry filed under: Body image, exercise, fat loss, heath and fitness, inspiration, motivation, nutrition, Turbulence Training, weight loss.

I JOGGED!!! Nutrition Tip of the Week no. 2

3 Comments Add your own

  • 1. misakimd  |  August 8, 2007 at 9:36 pm

    Recovery it’s important, or so I repeat to myself on my “off” or “recovery” days. I’m pretty much an all or nothing person… So here you have me, almost dying from DOMS and all grumpy because I don’t get to bust my a** n the gym today… LOL

    Reply
  • 2. blubberbegone  |  August 8, 2007 at 10:29 pm

    Tiger balm and hot bath. Obviously not in that order!

    You’ll get rid of the DOMS quicker if you do move those muscles. Increased circulation helps clear all that lactic acid and other rubbish.

    Reply
  • 3. Less is more « BlubberBeGone  |  March 10, 2009 at 10:16 pm

    […] programme and what kind of recovery is most suitable. To read a bit more about this, check out this post. But I have made a decision with regard to my current workouts. At the moment, I am in week four of […]

    Reply

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Blubberbegone Stats

  • Start: 16 stone, 45.7% body fat
  • Goal: 10 stone, 20% body fat
  • Today: 14 stone 13.6 lbs, 44.8% BF
  • Pounds lost: 14.4
  • Body fat lost: 0.9%
  • Exercise this week (Sat–Fri):
  • Total: 2 hr 5 mins
  • Jog/Walk: 20 mins
  • Walking: 20 mins
  • Burlesque: 1 hr
  • Pilates: 25 mins
  • African dance: mins
  • Tae Kwon Do: mins
  • Badminton: mins
  • Tai Chi: mins
  • Yoga: hr
  • Exercise last week: 4 hrs 40 mins
  • Joke of the Day

    I'm not fat - I'm a woman and a half.

    Motivation

    My Weight Loss Goals

  • 1. Crack 15 stone (210 lbs) for the fourth and final (I hope) time.
  • 2. Lose 10% of my body fat (14 stone 4).
  • 3. Fit into a size 18 (US 16).
  • 4. Get my body fat below 40%
  • 5. Lose another 10% of my body fat (12 stone 12/180 lbs).
  • 6. Get my BMI under 30 (12 stone 9/177 lbs) - no longer obese, just overweight now.
  • 7. Weigh less than my husband.
  • 8. Fit into a size 16 (US 14).
  • 9. Lose my third 10% (11 stone 8/162 lbs).
  • 10. Fit into a size 14 (US 12).
  • 11. Get my BMI under 25 (10 stone 8/148 lbs).
  • 12. Lose my fourth 10% (10 stone 6/ 146 lbs).
  • 13. Fit into a size 12 (US 10).
  • 14. Reach my goal weight (10 stone) and decide if I need to lose any more based on my muscularity and shape.
  • 15. Turn heads in a bikini!
  • My Fitness Goals for 2011

  • 1. Increase my cruising walking speed from around 5.0kph to 6.4kph.
  • 2. Increase continuous jogging time to 30 mins.
  • 3. Run a 5K for charity.
  • 4. Work on my crawl stroke and build up to 30 mins continuous swimming.
  • 5. Build up to 1 hour continuous and comfortable cycling.
  • 6. Squat 50kg.
  • 7. Do an unassisted chin up.
  • 8. Take a martial arts or self-defence class for at least 3 months.
  • 9. Beat my husband at badminton.
  • 10. Learn a new dance style.
  • My Blubber Reduction Journey

  • My highest measured weight ever:
  • Jan 1 2006 = 238 lbs (17 stone)
  • BBG blog starting weight:
  • Sep 16 2007 = 215.5 lbs (15 stone 5.5), 47.0% BF Lean body mass 114.2 lbs (8 stone 2.2)
  • Highest weight posted since then:
  • Xmas 2008 = 223.6 lbs (15 stone 13.6), 48.2% BF, lean body mass 116.0 lbs (8 stone 4)
  • Lowest weight posted since then:
  • Nov 16 2009 = 193.2 lbs (13 stone 11.2), 43.7% BF, lean body mass 108.8 lbs (7 stone 10.8)
  • Lowest body fat posted since then:
  • Sep 7 2009 = 194.2 lbs (13 stone 12.2), 42.6% BF, lean body mass 111.5 lbs (7 stone 13.5)
  • My blubber reduction journey 2011:
  • Xmas 2010 = 221.6 lbs, 46.7% BF, 118.1 lbs LBM
  • 5 Jan = 221.0 lbs, 47.1% BF
  • 12 Jan = 219.6 lbs, 45.8% BF
  • 19 Jan = 220.4 lbs, 45.8% BF (TTOM)
  • 26 Jan = 218.8 lbs, 45.2% BF
  • 2 Feb = 218.8 lbs, 44.7% BF
  • 9 Feb = 219.4 lbs, 44.9% BF
  • 16 Feb = 215.8 lbs, 44.6% BF
  • 23 Feb = 213.2 lbs, 45.2% BF
  • 2 Mar = 211.6 lbs, 45.9% BF
  • 9 Mar = 209.8 lbs, 45.1% BF
  • 16 Mar = 208.8 lbs, 45.3% BF
  • 23 Mar = 208.0 lbs, 45.1% BF
  • 13 Apr = 208.4 lbs, 44.4% BF
  • 20 Apr = 207.6 lbs, 43.3% BF
  • 27 Apr = 205.0 lbs, 45.8% BF
  • 4 May = 209.2 lbs, 45.2% BF (TTOM)
  • No. weeks: 18
  • Average weekly weight loss: 0.31%
  • 101 in 1001

    28 down, 5 goals revoked, 68 to go, and 94 days to do them. Check out the 101 page, above, for all the latest on my journey to be a better blubberbegone.

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