- Fitness Guides & Advice
Rest and recovery are important parts of any health and fitness journey, but it’s often the area many of us forget or choose to ignore. This can sometimes be because people aren’t entirely confident in how to manage recovery after exercise in the most effective way. If you’re a little too sore after a heavy lifting session at the gym or have strained your ankle from that extra-long run along the coast, it can be tempting to take a day off, or even ignore the pain completely and continue working out. However, regular ‘active rest’ days can be key to keeping your body fit and healthy, especially after the stress and strain of vigorous exercise.
Whether you’re a regular gym goer or starting out on a new health journey, taking steps to make sure you seek out the best type of recovery exercises is key. With that in mind, we share how you can incorporate active rest days into your regular routine.
Steady, flat-line cardio isn’t as scary as you think. This type of activity can include a short distance walk or jog which can help benefit your body in the long run. Working out at a moderate, sustained pace can help to both elevate your heart rate and build endurance without putting too much pressure on your body.
After a long period of intense training or competitions, athletes will jump straight into an ice-cold bath. This is great for recovery as it eases muscle soreness and is the perfect way to reduce your core body temperature – especially after a hot and sweaty session.
If jumping into an ice-cold bath just isn’t for you when it comes to recovery, swimming is a great way to exercise instead.
Swimming is a low-impact activity that puts less pressure on your joints and muscles. In fact, swimming can help to improve your overall blood circulation. A suggestion for your recovery exercise would be to spend 20-minutes enjoying a few lengths in the pool – these swimming exercises can vary, and you can alternate between different strokes, such as backstroke and breaststroke, but just don’t over-exert yourself.
Yoga is an effective active recovery workout for both the mind and body. To enhance a balanced fitness routine, yoga stretches can be the ideal way to wind down after an intense workout.
By increasing circulation to your muscles whilst doing various yoga poses, and focusing on breathing, it eases the oxygen flow within your body and helps you to feel relaxed. Therefore, helping you feel energized again and ready to tackle your next workout at your local gym. Why not give basic yoga poses a go on your next recovery day, whether it’s a class at the gym, or even following one of our digital workouts.