The principle is simple: when your muscles work hard there is micro damage done. Recovery techniques help the muscle fibres repair stronger than it was originally. This gradual increase is the training effect you are after.
For example, AFL players start their recovery straight after training and games. This means proper hydration, high energy food, hot/cold baths, massage etc. The same recovery principles used by these top athletes can help you also.
Nutrition
Restore fluid and fuel stores – Try and rehydrate as soon as possible after your training session. Refueling also includes good nutrition (high GI foods and protein – see www.mastersathlete.com.au for more details). A tip is to try to drink and eat something within 30mins after exercise.
Research has shown that refueling within this 30min window helps recovery dramatically. Pack a waterbottle/sports drink, some fruit, sandwich etc.
Champion Ironman triathlete, Dave Scott, would eat dried figs post training as a high energy recovery fuel. Athletes in the Australian Ironman are fed Vegemite sandwiches to restore salt and energy.
But what if you can't stomach solid food 30min after exercise? In this case, try some "liquid fuels" such as sports drinks, cordial, or even a flat soft drink.
Whatever works for you, try to refuel as soon as you can after exercise. Your muscles recover faster and will be stronger, ready for your next session.
When we exercise our muscles are damaged. The recovery process helps make our muscles stronger than before.
Spiritual Recovery
This is a universal principle. James 1:2-4 explains the same process.
As we journey through trials in our faith we grow stronger. The end product is a faith that is able to praise God even greater than before.
James says, "Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking anything."
Sanctification is built stronger through adversity rather than prosperity.
Respite
The notion of "respite" applies equally to post physical energy as it does to post spiritual energy.
Well-Being Australia's focus on athlete holistic respite that takes into account the spiritual component of an athletes' well-being, indeed highlighted by so many elite athletes who have adopted respite.
Moreover this illustrates James' teaching on spiritual recovery that like a hard physical workout (sport) one requires seasoned "recovery time" so too after hard fought spiritual conflict where "spiritual respite" is the order of the day following Jesus' many examples of going to a quite place.