Here is a formula for your training. Approximately 60% of your training should be sport-specific. Another 20 % should be cross-training, doing another sport for variety and another 20% of your training should be active recovery. Many athletes do something more like 80% sport specific, 20 % cross-training and 0% active recovery.
The active recovery needs to be more emphasized. The recovery between workouts is when your body gets stronger. Workouts weaken the body. They make you weaker. It's only because of the recovery that your muscles get stronger.
So, it makes sense to emphasize the recovery. How to do that? Stretching is one good method. However, it is better to stretch when the body is warm. So, if you do some easy exercise to warm up, then take a hot bath or shower and then stretch, it will be much more effective.
Or, yoga classes are popular. Some people like the relaxation and group atmosphere in yoga classes. Committing to a class is one way to ensure that it actually happens instead of falling to the wayside.
Just spending 30 minutes on the floor doing stretching nightly in front of the tv is another method. The little bit of stretching you do before or after a workout doesn't count. And stretching before a workout is not recommended. It can make you slower or injure you. Your body is best warmed up by movement, not by static stretching.
Sleep is very important in recovery also. Make sure you are getting adequate sleep. Ideally, you should not use an alarm, but go to bed early and wake up naturally. Calming activities before bedtime such as reading or taking a bath are good for restful sleep. The quality of the sleep is very important. Try not to do stressful things before going to bed. Try to keep regular hours.
Try to keep somewhere close to the 60-20-20 ratio for best training and recuperation. Don't forget the active recovery part of your training.
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