![]() ![]() ‘Although your muscles may “feel” ready to train, your central nervous system might be pretty fatigued leading to bad movement patterns and this can increase the chance of injury,’ advises luxury gym Third Space’s Head of Education, Josh Silverman. It’s the same with your body,' says McKenzie-Brown, fresh from teaching her brilliantly brutal Friday morning class.Īnother thing to watch out for is that there is an increased likelihood of injury as fatigue sets in, if you don't implement rest days. ![]() If you push your brain too hard at work, you burnout. Your muscles need a chance to desensitise and get used to the progression you’ve already made. 'You have to let your body heal from the work you’ve been doing all week. For Barry’s Bootcamp legacy trainer Jemma McKenzie-Brown, rest days are just as important as killing your training sessions. It can be hard to know which is the right way to go about them, but one thing is for sure: rest days should always feature in your routine. ![]() Should you stretch away the stiffness of the week’s workouts (spoiler: yes), go for a light walk (yes, again) or should you sink into a hot bath and watch Netflix on your precariously balanced phone (for the third and final time, yes). These are the kind of subtle awareness moments you may not have in a regular workout.Rest days are one of those things you long for them when you're due to do a workout, but once they finally roll around you feel a bit lost. No matter what your activity, begin noticing your breathing patterns as you move, and whether you’re using one side of the body more than the other. ![]() A runner could go very slowly to be more aware of foot strike and body positioning. At least a few days per month, designate your active recovery day as a skill-building session, Leventhal suggests, when you can focus on your form.įor instance, a weightlifter might use very light loads while doing a snatch or a clean. READ MORE > 5 GREAT THINGS ABOUT RECOVERY DAYSĪlso, plan your activity rather than winging it. For example, he shifts his own workout and active recovery schedule every couple weeks and finds it helps optimize his recovery and prevents hitting plateaus with his fitness goals. That might mean adding extra time onto your cooldown, or choosing which days in the weeks ahead will be reserved for recovery.Īs you start adding them in, be sure to switch it up occasionally, Leventhal says. If you’re looking to incorporate active recovery into your mix, the first step is to schedule it. On those full active recovery days, switching up your form of exercise is an important part of decreasing overuse injury risk and improving range of motion and overall mobility. For example, if you’re a runner, you may do a yoga session, or if you’re a powerlifter, you could try swimming. Full rest days: These are when your muscles recover the most, and it’s when active recovery focuses on a different activity than you do during a workout, usually one that’s low-impact and done at an easy pace.You can follow with passive stretching, but only after a short session of active recovery, around 5–10 minutes. Following a workout: As a cooldown, active recovery is crucial because it helps decrease lactate levels, but also resets the body, Leventhal says.Rather than stopping motion completely, walking around or doing gentle dynamic stretches can help lower fatigue for the rest of your workout. During a workout: This is when you take that brief break in a HIIT session or between strength-training sets.Unlike passive recovery, which could also be called rest, active recovery often involves moving to some degree, and comes in three forms: ![]()
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