Rest and recovery are just as essential to your routine as exercise and healthy eating. We get several questions from our clients and followers about what to do on their off days. Specifically questions about how to maximize their recovery. If you haven’t checked out our previous posts on recovery, I suggest starting here.
I typically take the same approach to my recovery days as I do to my training days. Everything is structured and planned out. Planning out my recovery days like a workout day helps to ensure that I’ll stay focused and do everything I need to do without wasting too much time. Below is a list of my favorite recovery day activities.
1. I spend 10-15 minutes doing some form of very light cardio.
I always do some very light cardio on my recovery days. My goal is not to get my heart rate up, but more to get some blood flow going and get my body warm for some stretching. If I’m particularly sore, starting my recovery day with some light cardio helps me feel less stiff. It’s also my personal preference to be warm before I stretch. I find that my range of motion is better, and I’ll get a better stretch. Some examples of some light cardio to do would be rowing, biking, or walking.
2. I foam roll.
Foam rolling is my favorite and least favorite recovery activity all in one! I love it because I always feel better afterwards, but when I’m really tight, yikes can it be uncomfortable. I usually foam roll most of the major muscle groups and spend some extra time on the parts that I’m particularly tight. For example, this week I’ve done a lot of leg work and I’m definitely feeling sore. I spent about 15 minutes focusing on my quads, hamstrings, and glutes.
3. I stretch.
I love doing mobilizing and active stretching on my recovery days. I spend most of my time stretching and working on my hips because that tends to be where I’m always the tightest. I stretch for as long as necessary without putting a time limit on it. I also repeat stretches and hold each position for about 30 seconds to 60 seconds. I don’t set a time limit because there are some days when I’m really tight and want to spend longer stretching than on days when I’m not overly tight. Even if you don’t feel sore or tight, its important to find the time to stretch on your recovery days.
4. I keep my nutrition in check.
Most importantly on my recovery days, I always keep my nutrition in check. I find that most people are more likely to slack off on a recovery day than a workout day. There are also those who feel that because they didn’t exercise, they don’t deserve to eat that much. Neither of those tactics will help your body recovery. I eat my regular meals as planned and make sure I’m getting all of the right nutrients along with staying properly hydrated.
What are some of your favorite ways to help your body recover on an off day? Let us know in the comments below!
These are great tips. I am horrible at sticking with a workout routine. I need to do better.
Slowly make adjustments and work on making it a part of your regular routine.
I just tried the foam roller for the first time at physical therapy and was amazed at the stretch I got. I’m getting one for home as well.
I love foam rolling! We got ours off of amazon, relatively inexpensive!
Great post. Some days I feel as though I need a full day of rest and other days I feel as though active recovery is the best way.
I usually do one recovery day a week and one full rest day a week, it really just depends on my training.
Summer is such a beautiful busy season that it’s easier and much more enjoyable for me to take a swim in the pool, or take a long walk around the neighborhood than spend time indoors at the gym. But come fall and the rainy season, I plan to start heading to the gym more regularly!
I love swimming for active recovery!
On my off days I do something fun like biking with my boys. The on days I run 4 miles.
Biking is great for active recovery.
I try to do all of these too. Granted, the only thing I do is jog daily, but if I take a day off, I still try to stretch at least. And I’ll try to lift some light weights.
Stretching is great, your body is still working significantly even though you mainly just jog!
This is super helpful for anyone starting out and trying to really plan out how to really workout and get fit properly. Having an off day doesn’t mean vegging out lol!
LOL exactly, it means doing something to recover and get ready for training!
Every day is an off day for me and I hate to admit that. I go back in 2 months for a follow up for my {failed} back surgery and I’m going to see if there is anything I can start doing. I love that you’ve outlined what you do on your off day. I’m going to have to check out your on days too.
I hope you get cleared to get back into doing something, even if its just some light cardio! I’ve been on the sidelines before waiting to get cleared. We have several posts that depict our “on days”, definitely feel free to check them out – we’re also getting ready to launch a 30 day challenge stay tuned 🙂
Yoga is another important way that could relieve you from emotional as well as physical stress.
Yoga is great!
These are some great workout tips. I will have to work this into my routine. Thanks for sharing!
Awesome, you’re welcome!
These sound like some great tips for people who are looking to get moving on a down day!
Thank you!
I’m very awful when it comes to doing the slightest bit of workout during my rest and recovery days. But when it comes to dieting and keeping nutrition in check, I’m awesome!
Awesome, nutrition is way more essential and harder to grasp. Slowly work it in even if its just one or two days a week.
It is easier to slack on a recovery day. You don’t have the fresh workout to remind you how much work it takes to maintain!
Exactly, thats why I always prep for my recovery days the same as I would a workout day.
The foam roller sounds interesting. Should get one myself.
Definitely!
All great tips. I like to talk a walk listening to my favorite book then I stretch
Those are great to do too!
For me keeping my nutrition in check is the best thing I can do for myself on rest and recovery days. I’ve never tried the foam roll but will definitely give it a go.
Awesome, nutrition is definitely key! Foam rolling is great especially if you’re really sore or really tight.
On days off I love spending it with my girls. Some of the things we enjoy doing is cycle classes, followed by grabbing a good protein smoothie and a movie in the afternoon.
Sounds like a great way to recover!
Ahhhh, I thought rest days meant don’t do anything! I guess I’m maybe just one of the lazy ones!
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If you’re training hard, a recovery day can really benefit you because your muscles will have a better chance to recover!
Nutrition is a 24/7 thing that has to be monitored. My husband spends 15 minutes or more every day on that foam roller. He swears by it!
Foam rolling is my favorite thing to do!
I try to do some kind of physical activity every day, but recently bought a foam roller and love it! I had no idea it would make my muscles feel so much better after a work out.
Roam rolling really is the best!
I have never been actively exercising in my entire life. Maybe, I should give it a try. Because at an early age, I feel that I get tired easily and that I put on too much weight than before.
Definitely try to start to incorporating it, even if its just taking a walk around the block to start.
What a cool post! I try to get some exercise everyday. If I can’t get to the gym I do a lap around the block, if its raining I walk up and down my stairs. Thanks for sharing! 🙂
You’re welcome 🙂
Enjoyed these tips! I like using a foam roller to stretch out my lower back. I need to work a bit harder on nutrition though!
Foam rolling is great! Slowly work on that nutrition 🙂