FFS Gyms Head of Performance, Ciaran Ruddock, dives further into the importance of rest and recovery in part 2 of his blog series 'We Have to Rest to be at Our Best'.
In Part 1 of this two-part blog series, I spoke about how chronic stress drains our energy levels. I used the bucket analogy to explain allostatic load.
Image source: https://jamesclear.com/cumulative-stress
We also covered how we fill our bucket by prioritising our:
They are vital parts of the equation, but they only make up half of it. Today, we are going to cover the second half of the equation. If we want to look, feel, and perform at our best, then we have to manage our bucket through:
Depending on the goal, there is a smart way to train. After all, our body is an adaptive machine and will adapt to whatever the demands we place on it.
When it comes to training for improving body composition, I have found that the best mixture of training includes resistance training, cardiovascular training, and active recovery in the form of walking, jogging, cycling, or yoga.
For most people, I would recommend 3-5 challenging sessions per week and 1-2 active recovery sessions per week. The possible break-down of this was outlined in the “making time” lesson at the start of this blog series.
Also, listening to your body is important; if you are constantly tired, sore, and have low motivation to train, you probably need a little time off to let your body recover.
I like to think of training intelligently as “Goldilocks training” - not too much or not too little but “just right”. This is a term that I have borrowed from American S&C Coach, Dan John.
Image source: http://kahmco.net/deep-hole-drilling-thats-just-right-goldilocks-and-the-quote-for-three-bears/
We spend the majority of our day in work, so learning to work intelligently is a huge factor in ensuring you are managing the energy reserves in your bucket.
For me, I used to think that being “busy” was a good thing and something I took pride in. Now, I have tried to eradicate this word from my daily vocabulary. Instead, I have tried to replace it with the word “effective”.
So when I come home and someone asks me how was your day I answer either effective or not effective.
One of the best ways to work smarter is to try to prioritise the really important things and do them first. Another way to work smarter is to develop systems, structures and scheduling that help you to be more effective.
First, let me state that a certain amount of stress in life is essential for growth. Where it is in your personal life, professional life or fitness, stress is the catalyst for growth.
There is a sweet spot when it comes to stress, too much stress will not lead to growth and too much stress will not lead to growth. The diagram below is the performance curve and this demonstrates this principle:
Image source: https://mi-psych.com.au/what-is-stress/
We want to challenge ourselves with a certain amount of stress to grow, but, ideally, we want to stay in the middle of the curve. Somewhere where we are fluctuating between optimum stress and stress overload.
As you can see on the graph, if you go beyond stress overload, then you start to breakdown mentally and/or physically. The tricky thing about stress is that it can creep up on us. In our fast paced lives we can start to get used to being stressed; it almost feels normal. We might not notice how stressed we are until we really start to struggle. For this reason, I would recommend using the following stress management strategies to manage stress proactively as opposed to reactively:
As with all the changes, it should be progressive; start small and you can always build it up over time. Even just a little bit of time each week blocked off for rest and recovery could have a huge impact on all areas of your life. For example you could block off one evening a week to just head home at 5pm and spend an evening of quality time with friends or family.
I guarantee that if you do this you will be more effective in the rest of your week. You will get the same amount done or possibly even more because you will be attacking things with more energy in your bucket.
Also, this scheduled rest and recovery is an investment in your long term health and performance. Your professional or fitness life will not be defined by what you achieved in one year, it will be defined by your entire body of work.
Thank you for reading. If you are interested in coaching to help develop nutrition and lifestyle habits that help you be at your best you can email me at ciaran@ffs.ie
Ciaran and his fellow coaches at FFS present corporate talks to help educate people on the nutritional & lifestyle habits that help them to become the strongest version of themselves. To find out more email mike@ffs.ie or visited our Corporate Wellness page.