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Exercise and Recovery

January 2022

“If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.”


You could easily be mistaken in thinking that the quote came from the latest fitness publication or influencer but it’s been around for quite a while. It originates from Hippocrates’ writings from 370 BC and it still rings true today.


Stress, Exercise and Recovery is a balancing act which, with a personal strategy in place, can see you reaching your goals and aspirations in the most efficient & safest manner possible.When you exercise you create a specific stress to your body which requires certain interventions to aid your recovery. The mode of exercise – eg running or weight lifting – and taking in to account the duration & intensity of the exercise will determine which recovery method to adopt that may work best for you.


Recovery strategies fall into two broad categories based on time:

Present Recovery – Managing the rate and frequency of stress whilst performing/exercising.

Post Recovery – The time directly afterwards and up until your next workout.


Present Recovery could easily be mistaken as being part of your training session but ensuring that you have the right strategy in place to manage your work & rest within the workout is the secret to optimising your performance, avoiding injury and being ready to go again for your next session.


Post Recovery is everything you do when you’re not exercising and there are many strategies that can help you replenish energy stores and reduce fatigue and muscle soreness. Outside of the essential nutrient rich diet and a healthy sleep routine there are a huge choice of different strategies that can aid in your recovery. Studies have shown that massage, heat and cold exposures and compression therapy can all help you bounce back more quickly.


The secret is to have a plan in place which works best for you in managing your present and post recovery, and to monitor your mood and fatigue throughout the process.



Written by Gareth Cole, Head of Performance at COACH LONDON

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