Still wired after training? Here’s how to switch off

Last week I spoke about recovery and the nervous system.

Most people think recovery means foam rolling, stretching or smashing a protein shake. The real driver is your nervous system. When you train you spend the whole session in fight or flight mode. That’s exactly where you need to be to lift heavy, push hard and perform.

The issue is that most people never come back out of it. Hours later heart rate is still high, cortisol is still up and sleep is worse. You are not adapting, you are just stuck.

The goal is to flick the switch back into rest and digest. That is where recovery happens. Last week I mentioned breathing drills as one way to do it. This week I want to give you a few other options that can make just as much difference without lying on the floor counting breaths.

Shift the lights

Light is one of the strongest signals your body pays attention to. Bright light tells your body to stay switched on. That is fine during the day but it is not helping you recover after training.

If you train early or midday get outside straight after and grab some natural light. It helps reset your body clock and settle your system. If you train in the evening do the opposite. Dim the lights, switch off the harsh overheads and give your nervous system the signal that it is time to slow down.

Keep moving but gently

Most people finish a session, rack the weights, grab their bag and leave. Your body has no idea the session has finished. You are still carrying that tension.

Five or ten minutes of gentle mobility or stretching makes a big difference. Hip openers, spine rotations, shoulder rolls, easy movements that tell your body it can relax. Think of it as a warm down for your nervous system as much as your muscles.

Eat to recover

Food is not just fuel. It is also a signal. A balanced meal with protein and carbs tells your body it is safe to relax and start rebuilding.

Eat within an hour of training and you not only give your body the nutrients it needs, you also drop cortisol and switch into rest and digest mode. Skip it and you stay wired.

Step away from the noise

The gym is already a high stimulus environment. Loud music, weights dropping, people moving, adrenaline flowing.

The mistake is leaving the gym and going straight into more stimulation. Phone out, emails, notifications, scrolling. Your nervous system never catches a break.

Try putting your phone on silent or even airplane mode for half an hour after training. Go for a walk, sit outside, change the music to something calm. Give your body that space to come down naturally.

Why this matters

Training is stress. That is the whole point. You put stress on your body so it adapts. But if you never switch off you do not adapt, you just stay tired.

You are not training to get good at being exhausted. You are training to get stronger, fitter, faster, leaner, healthier. Recovery is where that happens.

So try one or two of these this week. Shift the lights. Add five minutes of mobility. Eat properly. Step away from the phone. Small changes that help you recover better and adapt faster.

If you want more support with this, here are three easy ways I can help you. Book a free 30 minute consultation with me. Join my WhatsApp community for a free gym programme, accountability and support. Or start coaching with me online or in person here in Warwick.

Don’t just train hard. Learn to switch off. That is where progress really happens.

If you want support, accountability, and a free training programme, join my BCPerformance WhatsApp community. Reply COMMUNITY and I will send you the link.

Book your free 30 minute consultation. We will break down your training, recovery, and performance in detail and build a plan to move you forward.

Blaine
BCPerformance
07931337572
[email protected]
Barbell Training Complex | Warwick