Rest and Recovery

“I’m so sore!” 

Have you ever said these words following a workout? When it comes to getting in shape, there is no such thing as a “quick fix.” It takes time and commitment to get your body in the best shape it can be. The process can be time-consuming at times, but it is well worth it in the long run. Rest and recovery are two of the most important aspects of working out! To help you recover from your workouts so that they don’t feel like a waste of time, we’ve compiled some quick points below on how to effectively rest and recover from workouts so that you can return stronger than ever in the next session!

So here are some tips to consider:

  • Get 8 hours of sleep every night. You can’t have a good day if you don’t get enough sleep. Sleep is the ultimate recovery and restorative tool for your body, mind, and spirit. Try going to sleep at 10 or 11 p.m. every night with no screens on (yes, that means you need to stop checking email or scrolling through social media).
  • Stick with 3 or 4 days off from lifting per week. When possible, take 3-4 days off from lifting per week to avoid overtraining. Try incorporating three days of heavy lifting followed by one day of light activity such as walking and see how your muscles react after each workout.
  • Listen to your body. Listen to your body during the workout—if something doesn’t feel right, take a break! If you’re feeling tired after a couple of weeks of doing the same thing without rest, try switching up your workouts. It may be time for some old-fashioned R&R (rest and recovery) to feel like yourself again.
  • Nurture yourself with good food choices. You should also nourish yourself with healthy food choices whenever possible; this will provide your body with the fuel it requires to power through those tough training sessions. Make sure you nourish yourself by eating well throughout the day and scheduling activities outside of work that bring you joy on a daily basis.

Rest and recovery are important parts of any fitness regimen because they allow your body to repair and strengthen itself in between workouts. You will not prolong your soreness, nor will you become drowsy to the point where you have no energy for your workouts or your ability deteriorates. Hence, you’ll be less likely to get injured and will be more active.

“Rest and recover,” you hear it all the time. It sounds so simple, but athletes who are constantly on the go with work or training often overlook it. The truth is that if you want to be able to give your all at every session, you must allow yourself enough downtime between sessions.

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