In evaluating your recovery from the past training week within the MyFitCoach app, you should ask yourself, how did my muscles feel on average throughout the entire week? There's no right or wrong answer to the recovery questions - it’s all about your personal perception. Here are some guidelines to consider in your assessment:
Underworked
Underworked
Your muscle is likely underworked if, after training, you didn’t feel like your muscle really put in the effort (e.g., you didn’t feel a pump, you didn’t feel tension in the muscle, and/or you felt no muscle strain at all).
Recovered
Recovered
Your muscle is recovered if, after a specific training session, you clearly felt that your muscle had been working (e.g., you felt tension in the muscle and it felt strained at the end of the exercises). After 1-2 days, the muscle felt completely fresh again, and it was ready for the next training session.
Overworked
Overworked
Your muscle was completely overworked by the end of the training session and your performance noticeably plummeted as the session went on. After 1-2 days, you still felt the effects of the past training session and the muscle didn’t feel ready to be worked again (e.g., you still had significant muscle soreness or a strong stinging sensation in the muscle, pain in the joints near the muscle, and/or you had trouble engaging the muscle).
These guidelines serve as a rough orientation. It's important to get to know your muscles and joints. By assessing the recovery of your individual muscles on a weekly basis, you’ll become more aware of your body over time and recognize when something is too much, too little, or just the right amount of strain.
It’s completely normal if, after 4-5 weeks, you realize something like “Oh, I chose 'heavily overworked' in training week 2, but now I see it was probably only 'slightly overworked' as I can now assess my fatigue more accurately."
Remember, the app is here to support your journey, so tune in with your body and adjust as needed.