We’ve all heard it at some point in time: rest days and active recovery days are equally as important as training days. But why? Your body doesn’t adapt to the stress of training while you train, it adapts while you rest between between training sessions.
If we fail to give our bodies the proper amount of rest that they need, we also fail to allow our bodies to adapt to the changes we are pushing them to make. No rest equals less progress AND heightened risk of injury, which definitely equals less progress.
To keep pushing the needle in the right direction, we HAVE to give our bodies a break and care for them while they’re at rest as well. This means getting enough sleep, drinking enough water, eating the nutrients needed to refuel, and taking the time to stretch and perform mobility exercises daily.
Whether it be a rest day or simply recovering after a session at the gym, developing a recovery routine is crucial to keeping your body firing at its highest potential.
What could a weekly recovery routine look like?
- Sleep 8 hours or more Monday-Friday night
- Sleep 7 hours or more Saturday night
- Drink 8 12 oz glasses of water on training days
- Drink 6 12 oz glasses of water on rest days
- Meal prep weekly and always keep wholesome ingredients on hand
- Spend 10-20 minutes a day stretching and performing mobility exercises
Stretches to incorporate into your daily routine
- Hamstring stretch (https://www.youtube.com/watch?v=7iDciywDA_Y)
- Couch stretch (https://www.youtube.com/watch?v=_HTn3jAoqEg)
- Ankle stretch (https://www.youtube.com/watch?v=ih89mMIwbOU)
- Shoulder stretches
Mobility exercises to incorporate into your daily routine
- Foam rolling – loosen up tight muscles
- Lacrosse ball – mash out knots in muscles and break up muscle tissue
Example of an active recovery day
- 10-20 (or longer) minutes on a machine or walking
- 10 dead bugs
- 10 bird dogs
- 10 cat cows
- 10 inchworms
- 10 groiners
- 10-20 minutes of stretching and mobility exercises