We usualy said: "train hard, play harder!" And i agree with it. But if we want to make our training more effective and be more productive to reach the peak of our performance, we have to plan a great recovery program.

1. Recovery…
… T h e S e c r e t o f S u c c e s s !

2. Out of Energy?
Do you feel tired? That you don’t have the
energy to do anything?
You can’t follow your difficult routine and be
more effective in your job or in your training?

3. Recovery Methods
Passive methods:
Active methods:
 S leep
 Vacations
 Food
 Med itation
 Massage  S tretc h in g
 Low intensity exercise

4. Sleep
• 6-8 hours per Day
- Before Mid n ig ht
 The first 4 hours
(Deep sleep) helps the body ’s rest
 The next 4 hours help the
psychological rest (mental health)
Did you know?

5. Food
 Helps your body to
regain its power.
 Ask help from a
Nutritionist to have a
quality daily diet.

6. Meditation
• Meditation has directly
effect in your mental
health.
• Can helps you focus on
your goals and clean
your mind from bad
thoughts.

7. Vacations
• Plan your vacations. Don’t
take your work tools!
• Take only the things that
make you relaxing, like
books or whatever you want.
• Just Chill out!

8. Massage
-Some of massage benefits:
• Reduced muscle tension
• Reduction of stress hormones
• Relaxation
• Improved recovery of soft tissue
injuries
- Ask help from a Physiotherapist.

9. Stretching
- Some of stretching benefits:
• Increase flexibility
• Increase mobility
• Increase blood flow to your muscles
• Relief stress
• Helps to heal pain like back pain and
prevent injuries.
- Stretching methods:
• Static
• Dynamic
• PNF
• Ballistic

10. - If you are an athlete:
• You can plan a recovery training
based on the training zone of low
intensity.
#TBT: e n e rg y sy s t e m s v i d e o
: @ A n g e l o s C h a r i s i s S C C
- If you are an amateur trainee:
Low intensity exercise
• Just take your couple, your friend or
your dog and go for a walk.

11. - If you want to be more productive
to your routine or your work; find
time for these recovery methods.
Recovery
-If you want to peak your
performance and make your
training more effective; you have
to train hard, but you have also to
recover yourself.