The Impact of Psychology on Workout Recovery | A Complete Guide

The application of exercise to promote physical workout recovery has been long established and accepted. But we often overlook psychological recovery after a workout. It is also an essential factor in any exercise program, as it helps to reduce mental stress and risk of injury, improving overall performance.

Psychological Recovery and Exercise Programs

Mental health professionals can be instrumental in formulating strategies that not only prevent injury but also promote workout recovery. By tackling underlying mental health issues that may increase the risk of injury, they can craft an optimal recovery plan that supports both physical and mental resilience.

Several studies have found that we can improve our mood through psychological recovery activities such as progressive muscle relaxation, autogenic training, meditation, mindfulness, and visualization.

• Progressive Muscle Relaxation (PMR) is a technique that involves systematically tensing and releasing muscle groups throughout the body. PMR helps to reduce muscle tension and reduce anxiety. It also helps to stop the self-feeding stress circuit and initiate the relaxation circuit, allowing blood pressure to drop and muscle tension to ease.

To do Progressive Muscle Relaxation:

• Start by finding a comfortable and quiet spot to sit or lie down. Close your eyes and take slow and deep breaths to help create focus and increase relaxation.

• Next, you can start tensing the major muscle groups in your body, beginning with your feet and working up to your head. Start by flexing your feet as tightly as possible for a count of 5-10 seconds. Then, relax them for 10 seconds and feel the difference in tension between the two states.

• Continue this throughout your body, tensing and releasing each major muscle group (calves, thighs, buttocks, abdomen, arms, hands/fingers, shoulders, neck, and head). Take your time between each set to relax and notice any changes or sensations in your body.

• When you have finished tensing and releasing each muscle group, focus on taking deep breaths while noticing the relaxation throughout your body. Remain in this state for as long as necessary before slowly closing the meditation session.

Progressive Muscle Relaxation is a powerful tool for managing stress and anxiety. You can take it anywhere and it does not require any special equipment or supplies.

Here are the steps for performing Autogenic Training:

 

Autogenic Training (AT) is a psychological process that involves repeated muscle relaxation techniques combined with visualization. It is a self-regulation therapy used to achieve relaxation and balance. It utilizes the power of imagination and visualizations to induce deep physical and psychological relaxation.

Consider these steps to practice this type of workout recovery training:

1. Find a quiet, comfortable place to sit or lie undisturbed for 10–20 minutes.
2. Close your eyes or focus on an object in front of you that helps you relax.
3. Utilize diaphragmatic breathing by inhaling deeply through your nose until your abdomen fills with air, then slowly exhaling through your mouth as if trying to fog up a mirror with breath.
4. Begin to focus on the sensations of relaxation with self-suggestions such as, “My arms are light and relaxed” or “My legs are light and relaxed.”
5. As you relax each part of your body, move your attention to another area, repeating the same statement until you feel relaxed.
6. When you feel relaxed, continue for a few minutes and gradually open your eyes. Do not be alarmed if some of the relaxations dissipates quickly – with practice, it will become easier to maintain and deepen these feelings of relaxation.
7. After the session, sit quietly for a few moments before getting up and moving around.

By following these steps, you’ll discover a newfound sense of serenity and resilience that will empower you to manage the pressure and stress life brings.

Meditation

It is another psychological technique that can help to reduce stress and promote relaxation. Focusing on the breath helps calm the mind and provides the sensation of peace and tranquility, allowing the body to rest and recover.

1. Find a peaceful and quiet place where you won’t be disturbed.
2. Take a comfortable position. You can sit with your feet flat on the ground or lie down. In both cases, keep your back straight.
3. Close your eyes, take a few deep breaths, and focus on your breath as you inhale and exhale slowly.
4. When other thoughts arise, observe them without judgment and gently bring yourself back to focusing on your breathing.
5. Stay in this state for 5-10 minutes or as long as it feels comfortable.
6. To finish, gradually bring yourself out of the meditative state by taking a few more deep breaths before opening your eyes and returning to the present moment.

Mindfulness

It is a state of attentive awareness of one’s thoughts, feelings, and environment. It allows people to understand themselves and the world around them and to be more aware of their reactions to situations.

1. Find a comfortable and quiet place to practice mindfulness. It can be indoors or outdoors, depending on what works best for you.
2. Take a few deep breaths and focus on the present moment. Notice the sensation of your breath as it goes in and out of your body without judgment or expectation.
3. Become aware of your body and any sensations you may feel. Notice the pressure of your body on the chair or floor and the temperature of the air around you.
4. Now, move your attention to your mind and notice any thoughts that arise without judging them as good or bad. Acknowledge each thought and let it go, bringing your awareness back to the present moment.
5. Spend a few moments focusing on what’s happening in nature or your environment, such as sounds, smells, and sights. Let yourself become fully immersed in this moment-to-moment experience without judgment or expectation.
6. Finally, when it is time to end the practice, take a few more deep breaths to release any lingering tension and bring your awareness back to the present moment.
7. Reflect on how you feel after practicing mindfulness and note any emotional or physical changes.

By learning to be aware of our internal and external environment, we can understand ourselves and others around us while strengthening our capacity for self-reflection and resilience in times of difficulty. Mindfulness can help us live more present lives with deeper connections to ourselves, the world, and those around us.

Visualization Practice

Visualization is a powerful tool for athletes to help them perform better and achieve their goals. It can help them understand and work with their emotional reactions and improve their confidence. Visualizing can also help athletes identify areas they need to work on to reach their goals and recognize habits they want to cultivate or break.

1. Before you begin your visualization practice, find a comfortable and quiet place to focus on your visualization.
2. Close your eyes and take a few deep breaths. Focus on the present moment and notice the sensation of your breath as it goes in and out of your body without judgment or expectation.
3. Picture yourself in the position you want, such as finishing a race with a personal best time or mastering a specific skill. Connect with the feelings of accomplishment and success as you imagine yourself in this scenario.
4. Visualize yourself going through the steps you need to take to reach this goal, such as putting in the work at practice or mentally preparing yourself for competition.
5. As you go through this visualization, stay connected to the feeling of success and accomplishment in your mind. Focus on building these positive emotions as you imagine yourself reaching your goal.
6. Once you have completed your visualization practice, take a few moments to reflect on how you feel.
7. Lastly, commit to action and set a goal for yourself to make progress toward achieving your desired outcome.

Visualization involves creating an image of a successful performance in your mind and then using it to practice the skills you need to reach that goal. This mental rehearsal allows athletes to train their bodies and minds to respond as planned when performing the activity.

Maintaining Physical Health & Mental Wellbeing

Psychological benefits of exercise include improved mood, reduced stress levels, increased focus, concentration, productivity, improved cognitive health, and a reduced risk of dementia. However, if a person can’t fully recover, the outcome may not be favorable. Here are some tips to optimize workout recovery.

Optimizing Workout Recovery for Maximum Mental Benefits

A. Proper Nutrition

A balanced and nutritious diet is essential to enhance muscle recovery and tissue repair following physical activity. Adequate protein consumption and a healthy source of body fats can also improve mental focus and clarity.

B. Adequate Sleep & Rest Days

Sleep has a consistent impact on our mental health. It is known to reduce the risk of mental illness. Adequate sleep enhances tissue repair and ensures the body can continue protein synthesis, which helps muscle recovery as well as maintaining a positive mood. On the other hand, rest days give your body a break from intense physical activities so you can have time to yourself.

C. Active Recovery

Passive recovery is another essential factor in mental well-being, as it helps to reduce stress hormones and fatigue while allowing the body to take a break from intense physical activity. It includes activities such as massage, hydrotherapy, stretching & some advanced recovery strategies that induce relaxation.

D. Setting realistic expectations

Beginners and even elite athletes often set unrealistic expectations and goals for themselves. These unrealistic expectations can have negative effects on mental health, as well as performance. Thus, we should always plan recovery weeks and rest days into a workout program. Doing so enables athletes to stay healthy mentally and physically in the long term. To minimize this, use the SMART method, as described below:

S – Specific: Clarify your objectives to attain measurable effects instead of leaving them vague.

For example, an athlete might set a goal to improve their 400-meter dash time by 0.5 seconds in the next three months or to increase their vertical jump height by 5 inches over a year.

M – Measurable: Set measurable training, nutrition, and recovery goals. Keep a record.

For example, track the miles you’ve logged, your speed, the average time for each mile, and how many times a week you lift weights.

A – Achievable: Evaluate your current capabilities and create achievable goals.

For example, if you want to gain 10 pounds of muscle in a month, you’ll unlikely reach the goal. Instead, set the realistic goal of one pound of muscle each week.

R – Relevant: Make sure that your goals are relevant to the outcome you want to achieve.

For example, if the goal is increasing vertical jump height, don’t spend the whole time on the treadmill. Instead, focus on exercises that improve your explosive power, like box jumps and plyometric drills.

T – Time-bound: Set goals with specific deadlines to help keep you motivated.

For example, if you want to run a marathon in two months, set a timeline for reaching each mile marker gradually. That way, you can track your progress and stay motivated to reach the finish line.

After applying these tips, you’ll set realistic and achievable goals to help you reach your desired outcome.

You might be interested in: Workout or Sports Recovery Without Any Equipment

Conclusion

Mental health professionals can help athletes and other physically active individuals develop strategies to address underlying mental health issues that can be a factor in injury risk and create an optimal recovery plan. Exercise and workout recovery are essential components of a healthy lifestyle. Regular exercise helps promote a positive mental state, reduce stress, improve overall physical health, and boost self-esteem. Recovery from physical activity is equally important, as it allows the body to rest and repair itself, allowing for more consistent and effective workouts. By setting achievable goals and maintaining a balanced approach, athletes can maximize the mental health benefits of physical activity. With the right combination of exercise and recovery, athletes can stay at the top of their game and reach their highest potential.

Reference:

• https://www.uchealth.org/today/rest-and-recovery-for-athletes-physiological-psychological-well-being/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9046599/
• https://www.verywellfit.com/the-benefits-of-rest-and-recovery-after-exercise-3120575
• https://www.apa.org/monitor/2011/12/exercise
• https://j2fit.com/articles/boost-recovery-from-brutal-workouts?format=amp