The Importance of Proper Recovery

Joe Holder

Lesson time 13:10 min

Explore Joe’s insights on recovery strategies, why they are important, and the value of feeling good when you work out.

Students give MasterClass an average rating of 4.7 out of 5 stars

Topics include: A Return to Homeostasis · Key Recovery Concepts: Reimagining Stress · Key Recovery Concepts: Breathing Recovery Strategies · Active-Active Recovery Strategies · Passive-Active Recovery Strategies · Passive-Active Recovery Strategy: Heat · Passive-Active Recovery Strategy: Cold · Passive-Passive Recovery Strategy: Sleep · Recovery Strategies Recap


[MUSIC PLAYING] - You want to actually dive a little bit deeper into recovery, why it's important, what's going on. And one of the fascinating things about this, it's a learning process for you, but It's also a learning process for us. And when I say us, I have Dr. Holder my brother. And he knows a lot about recovery, but at the same time there's a lot of unknowns. What's the deal? What is recovery? But even before we get to that, I think we need a break down first some of the different kind of category categories that surround recovery, so in this case rest, recovery, and resilience. - So you need to have a little bit of overstressing in your body when you're training, so then it can go towards your daily lifestyle and also build resilience. So resilience meaning how you can bounce back from an activity, how you-- if you can bounce back from stresses within your life and also how you bounce back from an injury. I know we live in a society that's very much so you could give the idea of overtrained, but we're also very much so under recovered. So we're now returning to basically like this physiological baseline after activity. So I get people who are typically overtraining doing too much, and they're not getting back to a physiological baseline. So most people think physiological baseline muscular wise, but no that's also considered like your emotional state, your hormones. Are your cortisol levels very high? Have they gone back to a baseline state? Is your emotions always heightened? Do you always feel like you always have to, kind of, rev up when you're doing something even at a rest state. Are your muscles continuous in spasm, or are you, kind of, when you relax you see that your whole body gets, kind of, gets into also a relaxed state. So you're looking at different levels. You're looking at your mental state, your emotional state, but then you're also looking at muscular wise. And then you're also looking at hormones, and you're also looking at neurophysiological. - So when you want to recover, basically what you want to do you want to get to a status of homeostasis. So essentially, we want our bodily systems to recover. That could happen in multiple ways. So our bodily systems can be structural, so think bones, ligaments, tendons, muscles, joints, et cetera. Your body also nervous system, which is super important. And there's also know hormones and things of that nature. So when we recover even say in between rest and a workout, basically what we're doing is sometimes we need our energy source to bounce back. And then we go under recovery processes to say reset our body totally. So doc, let's talk about recovery strategies. What are some of the ones out there that may work, may not work? - Rest is pretty much when activity is, kind of, just completely stopped. But the other point is typically in between-- you're saying like in between workouts or in between when you're doing an activity and you're resting, tha...

About the Instructor

Joe Holder is a nationally recognized master trainer and one of the most influential coaches in fitness and sports. Now he’s teaching you how to build the foundation for a lifetime of good health. With Joe’s holistic approach, you’ll learn how to work out for increased mobility and strength, maximize your nutrition, and build a positive mindset. Start achieving your health goals and living a more purposeful life.

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Joe Holder

Master trainer Joe Holder teaches you his holistic approach for better workouts, more effective nutrition, and a healthier mindset.

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