Your Exercise Recovery Protocol

Wear Compression Clothing

Worn during or after exercise, compression clothing can help increase blood flow, improve performance, and speed recovery. Compression apparel also seeks to secure the muscles in place to prevent muscular breakdown resulting from vibration during exercise.

More: The Physiology Behind Compression Clothes

Rest and Recover

It is important to take at least one day off from training each week. During weeks of high volume it may even be necessary to take two days off, especially if fatigue or injury has set in.

Taking a day off, however, does not mean sitting on the couch and overeating. Schedule a low-intensity routine on an off day to help assist with muscle recovery. This type of training helps the body with the removal of lactate from the muscles, while increasing the flow of blood and oxygen throughout the body.

Plan a low impact workout that features exercises and activities that add variety to the typical training program. Yoga, swimming, cycling, stretching, foam rolling and core exercise fit well into an active rest protocol.


Sleep is an essential aspect of performance in sports and life. Inadequate sleep can slow the metabolism by as much as 30 to 40 percent, raise levels of cortisol (a stress hormone) in the body, and impair the function of the memory and immune system. Sleeping less than six hours per night can compromise performance, recovery and overall health.

More: Sleep-Deprived Triathletes Face an Uphill Battle

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