At 25 years old, Tia-Clair Toomey was dubbed, ‘The fittest Women on Earth”… As a 17/18 Crossfit Games Champion, a Commonwealth Games Gold Medalist and Rio 2016 Olympian, it is clear why.
The science behind her power (and your own power) is simple and necessary knowledge for you to ensure you get the most out of your workouts.
Whilst Toomey lifts, she stimulates her muscle fibers to a point at which they break. These fibers then rebuild to be stronger through a cellular process where muscle fibers fuse together to form new muscle protein strands called myofibrils. The occurs during the 24 to 78 hours after Toomey finishes training. This process is called muscle hypertrophy (growth).
Sometimes this recovery period could last as long as a week depending on the intensity of her workout.
Toomey would be wasting her time if she didn’t allow her body to recover between workouts. Without recovery time, Toomey would suffer potential injuries along with fatigue and pain. You don’t need the aspirations of a body builder for these rules to still apply. Why waste time over-training when balance would enable you to have the best of both worlds.
Everyone is different and will take different recovery times. Until you’ve uncovered and understood how your body works, you’ll be guessing what your body can and can’t withstand….. and that’s when you’ll get injured. The best practise is to give time for your body to repair, adapt and grow.
Factors that can affect workouts – Do you characteristically or inherently recover quickly?
Physical performance –
Which foods do you need to consume pre and post exercise to optimise recovery? Are you eating carbs believing (falsely) that they will help you recover faster? What is your diet lacking in? Do you genetically have good or bad inflammatory markers?
Short term (concentration and decision making affected) and long term (High blood pressure and heart disease)
Illness and Fatigue –
unprepared and less focused
Increased physical abilities, functionality
Body deteriorates, bones become brittle, less flexible
Women undergo hormonal changes with age. Men usually taller and stronger. Body composition differences – Women usually carry 30% more body fat whilst men carry more muscle.
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