Work Hard but Rest Harder!

Want the bad news first?! Building your strength and fitness is a gradual process. Particularly when you start a new fitness routine, you may feel as though you’re pushing your body to the limit and your body is struggling. Or maybe you’ve recently been sick and you don’t think your body is up to a sweaty, high-intensity workout. If that is the case it’s probably time for an active recovery day.

Remember - rest is just as equally important as being active when it comes to getting closer to your health and fitness goals. Today we are exploring some examples of low-intensity activities you can incorporate as part of your weekly recovery. 

Mobility Class

We know you get tense and tight in all different areas of your body, what with your workouts and the stresses and strains of a bust life! That is why we have a regular Mobility Class at Rise. Slowing down and stretching helps promote blood flow so your muscles become more nourished. Plus, there’s the additional benefit of giving you time to breathe deeply and clear your mind. 

Self-Myofascial

Release This is just a fancy name for foam rolling! Self-myofascial release is really helpful when you need to reduce that dreaded delayed-onset muscle soreness. Foam rolling can be great for reducing tension and increasing your range of motion, which can help to improve your general performance when you’re ready to jump back into intense training. 

Walk

The humble walk is severely underrated when it comes to active recovery! Taking a walk (or joining Rise Walk class) means you get your heart rate up without overdoing it and placing extra stress on your body. If you get a chance to walk outside and get some fresh air, even better! 

Stretch

A recovery session is a great time to work on your overall flexibility and mobility, and you know what that means: stretching! Some dynamic stretches, such as walking lunges or leg swings, can help wake up your muscles and joints. Stretching will give you some time to focus on each movement and help you notice if there is any pain or tension. If you’re feeling limited due to muscle soreness, injury or illness, some exercise of a lower intensity can be really helpful. Moving your body can improve your circulation, speeding up the delivery of nutrients to your damaged muscles and helping to improve your range of motion. Pay attention to the cues your body is giving you and choose a form of recovery that suits it and don’t worry if you can’t face a full workout. A session dedicated to stretching is always beneficial! 

*Results may vary. Strict adherence to the nutrition and exercise guide are required for best results