Restoration

Restoration describes means by which one is able to return to the previous state. In training, it refers to methods that you may use to recover from your most recent training session in preparation for the next assuming that your goal is a progressive increase in performance or fitness.

While this is a broad and sometimes complex subject with methods including such things as contrast baths/showers, vibration, lasers, accupuncture, etc., in the real world where we have lives, most of these simply don't apply.

Here's a short list of restorative means that have the greatest impact for real people :

1. Planning your training

Most trainees don't consider this a restorative measure, but fluctuations in training intensity, volume, and training means are an essential method to promote adequate recovery and assure consistent progress.

2. Sleep/relaxation

Aside from the actual training program, sleep is probably most essential. In fact, I would say that if you're not getting adequate sleep, no other restorative measure will compensate. In other words, get enough sleep whether you function best on 6 hours or 10 hours a night, find your sweet spot and stick to it.

3. Nutrition

High-frequency (every 2-3 hours), nutrient dense meals will cover the bases for most trainees. Athletes training multiple times per day need to be more concerned with pre-, during, post-training nutrition to assure adequate restoration between sessions.

4. Soft-tissue therapy

Repetitive loading and strain will promote the formation of adhesions and myofascial restrictions eventually leading to altered joint motions and compensations that lead to dysfunction and injury. Regular soft-tissue therapy, and I'm not talking your regular, weekly feel-good massage, but rather methods such as rolfing, ART, foam rolling, and even some intensive stretching sessions each week. Having someone walk all over you is optional.

5. Ice

A little ice goes a long way. Post-training it will reduce and inflammation that was produced. More importantly, when applied to the joints affected by your training session, the lowered joint temperature prevents the breakdown of the protective hyaline cartilage by inhibiting the destructive enzymes that can progressively destroy joint surfaces.

Bill