Rest & Recovery

Secrets to Performance Enhancement

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Do you want to lose body fat, gain muscle, and feel more alert and energetic every day? Would you like to feel more productive at work and at play? Would you like to improve your concentration and memory? Well I can tell you the secret that may help you accomplish all of the above and more.

What is the secret you may ask? Is it some new wonder drug, or the latest super supplement from the eastern bloc? Is it a weekend with Tony Robbins or some other self-help Guru? No. All you need to help you get the most out of your fitness is SLEEP.

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That is right sleep. Could it be that easy? Well for many of us it is not. Many of us find it difficult to get enough sleep these days. This lack of one of our simplest and most precious commodities may be what is keeping us from achieving our fitness goals.

There are many types of stress in our daily lives. There is work stress, relationship stress, financial etc. Stress is caused by both emotional and physical stimulus. We have a finite amount of recovery ability in our body and although we view exercise as a positive thing in our lives, it still adds to the pool of stress that we deal with on a daily basis.

Most of us know that to get the most out of our exercise plan we need to expose our bodies to new challenges and then allow the body to adapt to these challenges. This adaptation takes time and resources. If we overload our bodies with too much, too fast, too soon, we break down and become sick and or inured. If how ever, we give our bodies the time needed to adapt,

We slowly but surely get stronger and more fit over time.

Sleep is our bodies’ natural repair and replenish cycle. When we get enough we are able to recover fully from the strain of not only exercise but also all the other stimuli we face daily. Too little and we start to break down.

Let’s look at a few ideas on how we may improve our ability to sleep, naturally.

  • Stick to a bedtime. While this may seem obvious to most adults, going to bed and getting up at the same time, even on days off from work, is an essential key to obtaining a quality nights sleep.

  • Have a comfortable mattress and pillow. You mattress and pillow are essential tools in helping you get a good nights sleep. Preferences vary from person to person, but there are many options including air mattresses, which adjust for firmness as well as new memory foams and other high tech and low-tech options.

  • Avoid caffeine and nicotine. Both of these are stimulants and can keep your brain wired. Keep in mind that chocolate has small amounts of caffeine, so if you like chocolate desserts eat them at lunch instead of later in the day.

  • Avoid large amounts of food or liquid within three hours of bedtime. Large amounts of food or liquid in your stomach before bedtime may result in heartburn, acid reflux and multiple trips to the bathroom.

  • Make your bedroom cool and dark.  Turn down your thermostat so your bedroom is a few degrees cooler then the rest of the house. Also, reduce the amount of light in the room to create a dark, comfortable environment.

  • Exercise regularly. Regular exercise 30 – 60 minutes a day can help you fall asleep faster and make your sleep more restful.

  • Avoid long naps. Daytime naps may take away from your ability to sleep. Limit your day time sleep to less then one hour and eliminate naps after3 PM. This will help ensure a good nights sleep.

  • Avoid Alcohol. Alcohol may be relaxing but it will deprive you of REM* sleep. Constant deprivation of this type of sleep can result in depression a mood disorders.

  • Develop a relaxing bedtime routine. Turn on relaxing music, take a hot bath within 80 minutes of bedtime, or pull out a fun book. Such activities aid in relaxation.

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So, there you have it. Some simple tips on how to get a more restful nights sleep. Try incorporating some or all of these ideas into your sleep routine and you should reap the benefits of a well-rested and fully recovered body, mind and spirit.

TAKU

3 phases to strength development:

There are 3 phases to an athletes’ strength development:

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Phase # 1- This is the stimulation phase. It is necessary for the athlete to perform exercises that are challenging. We recommend training to voltional fatigue (sometimes referred to as momentary muscular failure) in order to trigger the strength and growth mechanism. Once strength and growth are triggered through proper stimulation, it cannot be triggered anymore for that training session.

 Phase # 2- This is the Recovery phase. Recovery is necessary after stimulation has occurred. Recovery should be as short as possible. In order to keep the recovery short, the athlete must train with the least amount of sets possible preferably one set per exercise after the athlete learns to train intensely and is at the appropriate level. This will make the program more efficient.

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 Phase # 3- This is the growth phase. This phase will begin after the recovery phase is complete. Growth and strength will occur at the same time. On a proper set / rep scheme, a larger muscle is a stronger muscle. It is important to keep the growth phase as long as possible. In order to do this an athlete should train each body part less often. Strength and growth will follow recovery if during the training session you progressed in strength, either by performing more reps in an exercise than the previous workout or by lifting more weight in an exercise than the previous time you performed a set of that particular exercise.

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T.N.T. Fitness maintains that an athlete should have more days off than training days. This will ensure a longer growth phase. If an athlete trains again before the recovery phase ends, it will put them back into recovery again and if this repeats many times, the strength and growth phase will never occur and the athlete will be in an over-trained state that could take time to get out of.

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Productive training means doing enough to get all 3 phases working properly. Efficient training will occur by spending less time training. Coaches need to take all these phases into account for each athlete. Each athlete will eventually be on his or her own individual program. This takes work but is well worth it.

TAKU