How to recover and become even stronger

Recovery days are an annoying invention and are gladly skipped by motivated Pole Dancers. Breaks are a waste, right?

No. If you have challenged your body severely during the last workout, if you maybe tried a few new tricks, if you maybe completed an intense strength training session, or if you maybe feel a muscle ache during the next day, a recovery break is necessary. Recovery breaks allow your body to regenerate the muscles and to recover. If you train without any breaks, it could even happen that your performance becomes worse.

Here are 5 tips on how you take an effective recovery break and become even stronger.

  1. Nutritions

Spoil your body with enough nutrients. Your body needs nutritions in order to regenerate. By this I mean not only, but especially protein. Pay attention that your meals are balanced and high-quality protein-carbohydrate or protein-fat combinations. Here are a few suggestions what you could treat yourself to:

All you need are 5 ingredients to make this delicious, clean-eating crock-pot honey sriracha chicken that's made with REAL food.

5 ingredients honey sriracha chicken

roasted sweet potato and chickpea salad

roasted winter vegetable salad

  1. Drink plenty of water

Your body needs water for almost all metabolic processes. Water helps your body, for example, to transport nutrients and thus assists the body with the regeneration. Do you dislike water? Here are a few ideas how ‘boring’ water tastes better than any lemonade.

  1. Sleep sufficiently

Your body accomplishes true wonders during sleep in terms of regeneration. You could set an alarm clock for the evening to go to bed on time. Make sure that you sleep enough hours. If you do not sleep enough, you will be mentally and physically unfit. You should listen to your body on how many hours he optimally needs.

  1. Offer your body some change

If you really cannot live a day without sports, then challenge your body in new and different ways. You could go for a run, do yoga or Pilates, bike, or swim. The possibilities are endless. Since each sport focuses on other muscle groups, your body will still recover from its prior workout session.

This Acro Yoga Flow looks amazing. This is definitely something I will try soon.

  1. Use a foam roller

Due to continuous training with always the same muscle groups, the body is stressed very one-sidedly. This in turn can lead to muscle tensions and at the worst injuries. These affected muscle groups are usually hard, glued together, and shortened. With a foam roller you can explicitly address, massage, and thus, support the regenerating of these muscle groups.
This foam roller can be bought at Amazon for example:

What are your favorite ways to use your recovery day effectively? Do you rest at all or are you one of those who hate to take a break?