According to Dr. Ángel Bigas Bonamusa, a sports medicine expert at tuMédico.es, exercise improves several of the body's systems: we get healthier and our fitness improves. On top of that, there are other intrinsic benefits, like higher self-esteem and personal satisfaction.
However, exercising without any control can turn all these benefits against us and seriously harm our health. That's why the recommendation is to exercise 3 or 4 days a week for 1 hour or so. If you train for races (even at amateur level) and find yourself “needing” to spend more time exercising, it's important to include what we call Silent Training in your routine: in other words, periods of RECOVERY.
So what does Silent Training involve? It's simple: sleep, eat and rest. The hard part is getting the balance right, which is why it's important to get advice from specialists (coach, nutritionist, physiotherapist, etc.). Otherwise, exercise that's supposed to make you healthier can end up causing fatigue, muscle overload or even serious injuries that force you to stop training. Dr. Bigas warns that, sometimes, trying to push your body to the limit without respecting recovery times can cause joint problems in the spine and knees, and even heart problems.
Plan exercise routines combined with rest days for recovery.
Silent Training
-When we sleep, our energy expenditure drops to a minimum, so our metabolism can recover faster and more easily from the wear and tear, effort and stress it has been put through during training.
-Sleep also benefits the circulatory system, since less blood is being pumped and the heart doesn't have to work as hard as during the day, giving it a well-earned rest after a day of sport.
-The immune system benefits too, because while we sleep our body gets its strength back and is less exposed to infections or viruses.
-When it comes to food, getting the right nutrients is the most effective way to help the body respond better to physical stimulus (and demands). If we don't give our body “fuel”, our physical activity won't bring the results we expect, and we won't be able to give 100% of our physical or mental capacity.
Eva Parrado – PhD in Psychology and sports specialist