Tracking Personal Recovery to Improve Performance, Part 2
Last week, we began reviewing a series of recovery indicators that show trends in increasing or declining performance. Click here to review the first article.
This week, we are reviewing additional indicators, such as:
Many of the above markers can be affected by mood. Work, family, relationships, finances can be very stressful and we see mood swings, depression and anxiety very often in today’s population. These stressful states will have a negative affect on training, and are worth monitoring throughout a given day.
Everything you’ve read about “sweating it out” may not be the best solution to recovering when feeling under the weather. When a feeling of headaches, nausea, gastrointestinal discomfort, coughing, or sore throats are present; high intensity training can exacerbate the symptoms, and is recommended to not partake in training until recovered.
Previous Training Day
Effective training programs should lead to progress. If training is leading to a drop in results it may be indicative of decreased recovery status. Everyone will have a bad day here and there, but a trend of poor performances in training is a clear sign of that further recovery may be needed.
Tracking these markers over days, weeks and months will provide you with a snapshot of how effective your recovery is. Using a rating scale of 1-5 is an effective and easy approach. After a few weeks of data, follow these guidelines.
1) 80-100% positive trending responses is a green light to continue your training and recovery processes and potentially even in crease volume or intensity
2) 60-80% positive trending responses, you should continue training, but with caution. Potentially lower training volume and intensity or plan another rest day
3) Less than 50% positive trending responses is an indication to stop your training program and prioritize your recovery method and strategies.
In our BODZii Nutrition and Lifestyle program, recovery plays a major role in our prescription. The templates we provide to members include an interactive table and chart to map out your recovery markers week to week. These markers assist your coach in determining nutritional or lifestyle adjustments to help reach your goal.
If you’re looking for more information and guidance with your nutrition, click here for your free consultation with BODZii!