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On the Fast Track to a Better Body? Take your Time

Experienced athletes know that the only way to improve is to push yourself. Lift weights that are heavier than those you’ve tried before. Run or cycle at a fast pace on some days, but focus on increasing your distance on others. Work out enough that you may not fully recover between sessions.

You should feel tired, said John Raglin, a sports psychologist at Indiana University. But if you do too much with too little rest, your performance gets worse, not better.

“Serious athletes recognize these issues — whether they respond to them or not is another matter,” Dr. Raglin said. “A lot of recreational athletes really have no idea.”

When they train harder yet stop improving, even backslide, “they become alarmed and try to increase their training,” Dr. Raglin said.

He sees it over and over: An athlete will get into a training schedule and become very dogmatic, never taking a day off.

“The importance of recovery is a big topic in exercise science,” Dr. Raglin said. “It hasn’t filtered down to the serious recreational athlete.”

Muscles need to recover after they are stressed with heavy weights, Dr. Kraemer noted. Researchers have long known that the way to build strength is what they call periodization: Rest days and easier days and weeks are interspersed with periods when the weights are increased.

Recreational athletes must be attuned to their fatigue, Dr. Raglin said. If it persists for several days, they should take a day off or simply do a lot less during workouts. A diary or notes on how they feel can help.

Read the full article at nytimes.com

Photo credit nytimes.com