If your schedule looks like the average American's, you don't have much free time. You go through the daily 9-5 grind or focus on your studies. When you have a family, you're busy with housework, running after kids, and at the end of the night you're exhausted and ready to fall asleep. But did you know that this lifestyle is not conducive to recovery after training? You really need to lower your stress levels for optimal recovery if you want to see the best possible results.
I know... easier said than done.
A typical day in the life of an American is a combination of spinning and running like a headless chicken. Some days you probably find it amazing that you survived. We all lead extremely busy and crazy lives, which contributes to the amount of stress we feel on a daily basis. But if you don't reduce your stress levels, your recovery after intense workouts will suffer and you may notice that you seem to be standing still, with very little progress.
In this article, we'll take a closer look at lowering stress levels for recovery, how stress can hinder your progress, and some ways you can maximize your results.
Disclaimer: This article is for informational purposes only. It is recommended to talk to your doctor before starting any exercise program.
WHAT IS STRESS?
You feel it. You know it's there. But what exactly is it so you can focus on lowering stress levels?
Stress is a biological and psychological response to a perceived threat or challenge. In most cases, our stress comes from the challenges we face during the day (not a threat). In this case, it is a natural reaction that occurs in the body when we encounter a situation that we experience as demanding or challenging. This can include situations like a job interview, preparing for an exam, a difficult conversation, an impending deadline, juggling an insane schedule, and even your workouts can cause stress.
While most of the stress we face is transient and goes away fairly quickly, chronic stress can be detrimental to your health and recovery, which is why you should focus on lowering stress levels.
When we experience stress, our bodies release a range of hormones, including cortisol and adrenaline, that help us respond to the perceived threat or challenge. This response is often called the "fight or flight response" and is designed to help us face, deal directly with, or flee from the threat.
While stress can be helpful in certain situations, chronic stress can have adverse effects on our health and well-being. Long-term stress can lead to a range of physical and emotional symptoms, including headaches, muscle tension, fatigue, irritability, anxiety and depression.
It is therefore important to learn ways to reduce stress levels and develop coping strategies to reduce its harmful effects. This may include techniques such as meditation, exercise, mindfulness and social support. We will come back to this later.
CHRONIC HIGH STRESS CAN RUIN YOUR RECOVERY
Chronic high stress can significantly impact your body's ability to recover from workouts. In fact, stress can delay recovery from exercise-induced muscle soreness. If you are dealing with psychological stress, this can seriously hinder muscle recovery. Therefore, it is imperative to reduce stress levels if you exercise regularly and your main goal is to build muscle, in order to achieve the best results in the gym.
When you experience stress, your body releases hormones such as cortisol, which can negatively affect various systems in your body. In the context of post-workout recovery, cortisol can interfere with the repair and rebuilding of muscles and tissues, which is essential for progressing in your fitness goals.
Stress can also affect your sleep patterns, which can further hinder muscle recovery. If you don't get enough sleep, your body doesn't have enough time to repair and regenerate, which can lead to muscle pain and fatigue. You should aim for 7-9 hours of quality sleep per night to give your body the time it needs to recover from training sessions.
In addition, stress can cause inflammation in the body, worsening post-workout muscle soreness and delaying recovery time. When you're stressed, your body releases pro-inflammatory cytokines, making it harder for your muscles and tissues to recover.
In addition, chronic high stress can also affect your appetite and nutritional intake. When you're stressed, you may feel less hungry, or you may crave unhealthy foods, which can interfere with your body's ability to recover properly. A balanced diet with enough protein, carbohydrates and healthy fats is essential for recovery after a workout, and chronic high stress can make it more difficult to maintain a healthy diet. Therefore, reducing stress levels is crucial to achieving success and achieving your goals.
LOWERING STRESS LEVELS FOR RECOVERY
Lowering stress levels is important for your overall health and well-being, as well as optimizing recovery after a workout. Here are some ways to reduce stress levels:
- Practice relaxation techniques: Meditation, deep breathing and yoga are all effective techniques for lowering stress levels and promoting relaxation. These practices can lower your heart rate, lower blood pressure, and promote feelings of calm.
- Exercise regularly: Exercise can help lower stress levels by releasing endorphins, natural mood-enhancing chemicals in the brain. Aim for at least 30 minutes of moderate-intensity exercise at least five days a week. In general, you should aim for 150 minutes of exercise per week for health benefits.
- Get enough sleep: Lack of sleep can increase stress levels and make it harder for your body to recover from workouts. Aim for 7-9 hours of sleep per night to give your body the time it needs to recover and regenerate.
- Practice mindfulness: Mindfulness involves being present in the moment and paying attention to your thoughts and feelings without judgment. Practicing mindfulness can help you manage stress and improve your overall mental health.
- Connect with others: Social support can be an effective way to reduce stress levels and improve your overall well-being. Spend time with friends and family or join a support group to connect with others who share your interests.
- Take breaks: Make sure you take regular breaks throughout the day to rest and recharge. This may include taking a short walk, listening to music, or practicing relaxation or breathing techniques.
TAKE YOUR RECOVERY TO THE NEXT LEVEL
To take your recovery to new heights, focus on lowering stress levels. When you can better manage stress, you can open the door to new muscle growth. If you want to further improve your muscle building potential, you should combine lowering stress levels with a powerful recovery supplement like Evogen Nutrition Cell K.E.M. PR.
Some of you may be familiar with our original formula of Cell K.E.M., but may be unsure of what Cell K.E.M. PR makes an advanced formula. First of all, the formula has been upgraded to include powerful patented ingredients like Sensoril®, which help lower stress levels – which ties in nicely with the topic of this article. Hany has also decided to add patented NO3T® Creatine Nitrate, which not only helps improve muscle recovery after training, but also increases blood flow to transport nutrients more easily to the muscles, as well as maximizing muscle strength and fullness.
Used by athletes and fitness enthusiasts around the world, Evogen Nutrition Cell K.E.M. PR has quickly become a favorite for lowering stress levels and improving recovery. Add it to your post-workout recovery protocol to add the quality mass you're looking for to improve your physique.