Work Hard, Recover Harder
Rest days are surprisingly one of the most important elements of a good workout routine. They allow your body to recover from the previous session and repair itself so you are able to keep progressing and giving it your all in your next workout. Yet, we are often very hesitant to give ourselves that day off.
I will be honest, sometimes I am not the best at incorporating those necessary rest days. Working out is one of my favorite activities and I have created a program that allows me to exercise six or even seven days a week without overloading my body. But the last week, my body has been trying to tell me that it needs a break. I had less energy in my workouts, was feeling overly sore, and was not progressing as much as usual. So I finally listened and took two much needed days off and was able to come back feeling better than ever.
But a good rest day is not just about sitting on your couch and not moving for the entire day (although that can definitely be necessary from time to time). There are a number of things you can do to maximize your rest day and come back to your workouts feeling recovered and refreshed.
Sleep. I am all for infrared saunas, cold plunges, and all the latest recovery tricks, but if you are doing all those things, while getting five hours of sleep, I have some bad news for you. Nothing will overcome a lack of sleep. If you feel like you need some extra recovery, what you probably need most is good quality sleep. It is the ultimate recovery tool.
Walk. While it can be tempting to just sit around all day, one of the best things you can do when you are very sore is to do some light movement. Walking is a great recovery day workout. It is low impact and will help increase the blood flow to your sore muscles. It also allows you to get some movement in without taxing your body.
Mobility Work. I know that when I am in a time crunch, my mobility routine is usually the first thing to go. But it is a great way to support your body and ensure that you are feeling good during your workouts. On your rest days, try doing a longer mobility routine and giving your body that extra support.
Sauna and/or Cold Plunge. The latest trend in recovery, but there is actually some scientific evidence that both sauna and cold plunging is beneficial for your body and muscle recovery. A rest day is a great time to experiment with these modalities.
Gentle Yoga Class. If you still want to take a class on your rest days, try taking a gentle yoga class. The key word being gentle. Yoga will help stretch your muscles, provide some light movement, and help relieve stress with different breathing techniques.
Get a Massage. Is there anything better than a good massage when you are sore? Use your rest day as an excuse to treat yourself and do something good for your body at the same time.
Nothing! Always a great option when you need it.
