It’s no secret that when we look good, we feel good. So, obviously, when we are working out a lot, we prioritize max effort and consistency when exercising. But one thing that’s easy to forget or even dismiss? Recovery days.
Miriam Fried, founder and head trainer at MF Strong says, “Rest and recovery are the building blocks of any workout routine. Physically, your body needs adequate rest time to build muscle and recover, so you can perform your best in future workouts.”
She also says these periods have a positive impact on your mental health. “They allow you to feel energized, stay motivated, and avoid burnout.”
Though the exact amount of rest and recovery varies between person to person and depends on multiple factors like the intensity of your workouts, Fried says they aren’t optional. Below, Fried shares four of her favorite tips to reprioritize recovery days.
Sleep
Getting enough sleep is a cornerstone of exercise recovery. While “enough” changes between individuals, Fried suggests seven to eight hours per night for most people.
Count calories healthily
Another important part of any health routine after intense exercise is eating an adequate number of calories for your specific body. “Remember that what we eat provides us with the energy necessary to perform in the gym and build muscle. Undereating paired with overtraining is a really good way to burn yourself out very quickly,” she says.
Drink water
Fried explains that there isn’t a one-size-fits-all standard for the amount of water we should be drinking on recovery days (or any other days), but hydration is necessary. “My tip is always to keep a large water bottle with you, refill it regularly, and drink when thirsty,” she says.
Don’t overdo it
Fried encourages people not to overdo it at the gym and get out of their heads by listening to their body. It will tell you what it needs. “If you’re constantly sore and fatigued, this could be a sign you’re doing too much, and it’s time to scale back.”
For those who just can’t sit still, there are a couple of ways to move your body without risking its recovery. “Light movements like stretching and mobility work or walks can be done on rest days. They may even feel good if your muscles are sore.” Fried says. But she also emphasizes, “It’s also absolutely fine to take a full rest day. Your body will likely thank you for it.”
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