Recovery in sport: How to improve performance?

In sports, recovery and training are two sides of the same coin. While exercise tests the limits of the body, it is during the recovery period that the body regenerates and strengthens muscles and joints. Without rest and recovery, the effort exerted during training loses effectiveness and the risk of injury increases considerably.

In this article we explain why recovery in sport is important when training and how to balance it to maximise performance.

If you are interested in this field and want to dedicate yourself professionally to the world of sport as a sport scientist or performance analyst, you can opt for specialised training. Studying the Master in High Performance Sport or the Online Masters in Sports Performance at Universidad Europea will prepare you to work in elite sports.

Relationship between recovery and training

Rest is not only a moment of inactivity: it is an active phase in the training cycle that allows the body to process the stimuli received. During exercise, the body undergoes physical wear and tear which, if not accompanied by an adequate recovery period, can lead to serious problems such as overtraining or sports muscle injuries. The main benefits of rest and recovery in sport are the following:

• Muscle regeneration: training, especially in strength disciplines, creates microtears in muscle fibres. Rest facilitates their repair, promoting muscle growth and improving strength.
• Injury prevention: many common problems, such as knee or muscle injuries, are associated with a lack of rest or inadequate recovery.
• Mental health: beyond the physical plane, rest improves concentration, reduces stress and helps to make better decisions during exercise.

In addition, it is very important that rest and training are accompanied by an adequate diet that balances carbohydrate, protein and fat intake. In high-performance sports, nutritionists with specialised training, such as that offered in the Master in Sports Nutrition or the Master in Sports Nutrition Online, achieve high-impact results.

Types of rest in training

Each physical activity has its own needs in terms of recovery. Depending on the objectives, level of demand and types of sports, these forms of rest are recommended:

Active rest.

This is ideal for keeping the body moving without exerting excessive effort. This type of rest may include light activities such as walking, gentle swimming or yoga. It is particularly beneficial for athletes who train daily, as it prevents stagnation and promotes blood circulation.

Passive rest

This type of rest involves taking rest days during training and stopping all physical activity to allow full recovery. It is crucial after intense sessions, such as competitions or extreme workouts, as it helps restore energy levels and prevent muscle injury.

Intermittent rest

Widely used in strength and endurance training, intermittent rest consists of pausing between sets or repetitions. These breaks make it possible to maintain exercise intensity without completely exhausting the muscles.

How much rest is necessary for muscular hypertrophy?

Muscle rest and hypertrophy are closely related. The growth of muscle mass depends on the correct balance between intense training and recovery. The recommended times to achieve this goal are as follows:

• Between sets: breaks between sets should be between 30 and 90 seconds. This interval is sufficient to maintain intensity and stimulate muscle growth.
• Between sessions: after training a muscle group, a rest of 48 to 72 hours is recommended before exercising it again. This interval allows the muscle tissue time to repair and strengthen itself.

Overtraining, which occurs when recovery time is not respected, can lead to chronic fatigue, decreased performance and an increased risk of sports muscle injuries. That's why proper recovery is as important as the training itself.

How long should each muscle rest?

Rest needs vary according to muscle group and training intensity, with periods ranging from 24 to 48 hours.

• Large muscle groups: large muscles, such as those in the back, chest and legs, require more time to recover. Generally, a training break of 48 to 72 hours is necessary.
• Small muscle groups: smaller muscles, such as the biceps and triceps, usually require less recovery time, approximately 24 to 48 hours.

However, these times can also vary depending on factors such as age, fitness level and type of training. Incorporating complementary activities, such as stretching, massage or injury prevention techniques, can speed up the recovery process.

Given the importance of the balance between rest and training for the improvement of performance and injury prevention, it is very important that these periods are guided by professionals. If you are interested in training in this field, there are numerous masters and sports degrees. You can also consult the different masters of Real Madrid, where you can specialise in this sector and enter the working world fully prepared.