When your training is feeling good and you start ramping up your routine, whether it’s increasing the frequency, intensity, or length of your sessions, prioritising recovery is absolutely crucial!
Without adequate recovery, exercise-induced stress can lead to fatigue, injury, potential burnout & exercise-induced menstrual dysfunction.
Recovery not only includes rest days, but also prioritising things like your nutrition, hydration, and sleep.
Having allocated rest days is important for allowing your body to recover from the physical stress of exercise. During rest days, your muscles have the opportunity to repair and rebuild, helping to prevent overuse injuries and fatigue. This is so important, especially when increasing your exercise frequency or intensity. Listen to your body and don’t hesitate to take an extra rest day if you’re feeling extra fatigued or sore. Every week is going to feel different and that’s okay!
Active recovery involves low-intensity activities that promote blood flow without the added stress load. This could include things like stretching, foam rolling, yoga, or going for a walk. Active recovery helps to reduce muscle stiffness, improve mobility, and enhance recovery without adding significant stress to the body. Incorporating these things on your rest days can be beneficial!
Most of us know that nutrition plays a crucial role in supporting our recovery and replenishing our body after exercise, but how much are we really focusing on it? After a workout, aim to refuel with a balanced meal or snack that includes carbs to replenish glycogen stores, protein to support muscle repair & growth, and healthy fats to provide sustained energy.
Aim to include a variety of different foods/colours into your diet for micro-nutrition too!
Proper hydration is sooo important for recovery and performance. Water plays a key role in regulating body temperature, lubricating joints, and transporting nutrients and oxygen to your cells. During exercise, we lose fluids through sweat, so it’s important to replenish our body by drinking water before, during, and after our workouts.
ESPECIALLY during prolonged or intense exercise like my gals in their running era going on hot girl runs x
If you feel like water alone isn’t doing it for you, try adding electrolytes to your water, or having drinks like Powerade, Gatorade or coconut water.
Quality sleep is the main thing I see people overlook when it comes to recovery.
During sleep, the body repairs tissues, consolidates memories, and regulates our hormone levels. Aiming for 7-9 hours of quality sleep per night, a consistent sleep schedule & creating a sleep-friendly environment is so important.
Having a “wind down” routine in place before bed can help too, by doing things such as gentle stretching, deep breathing, or meditation, to promote a deep, restful sleep.
IMPACTS ON OUR MENSTRUAL CYCLE
Intense exercise, paired with inadequate recovery and nutrition, can disrupt hormonal balances in women, impacting our menstrual cycle.
Hormones like estrogen and progesterone, which regulate the menstrual cycle, can be influenced by factors such as stress, diet, and exercise.
Exercise-Induced Menstrual Dysfunction:
Exercise-induced menstrual dysfunction is a complex issue influenced by many factors, including exercise intensity, energy balance, and psychological stress. It can have a major influence on your reproductive health, bone density, and overall well-being. Learning to recognise the signs and risk factors of it is essential for good menstrual health and preventing long-term health concerns. Seeking external guidance can help address these issues and develop strategies to support menstrual health while maintaining an active lifestyle.
To mitigate the effects of exercise on the menstrual cycle, prioritise your recovery and ensure adequate nutrition, especially when increasing exercise volume. Consider working with qualified health professionals, such as registered dietitians or sports physicians, to develop personalised plans that support training goals while safeguarding menstrual health.