Smashed it all week, got your 4 big workout sessions in. Now it’s time for a rest day, but what should you do to maximise recovery and stay on track with your fat loss goal?
Well, first of all, we need to remember that it’s a rest day, therefore we want our body to be able to rest in comparison to a typical training day, where our body is put under stress.
However, this does not mean you should become a couch potato and avoid all movement and exercise all together. In fact, low to moderate intensity activity will benefit and speed up your muscle and central nervous system recovery. The increased blood flow from low intensity exercise (such as a brisk walk or cycle) will help to push the nutrients required to recover into the muscles. Therefore, we recommend on your rest days to aim to get 30-45 minutes of brisk walking.
You could also dedicate 15 minutes both in the morning and evening to finding a space on the floor and performing a handful of stretches. One stretch for each major muscle group, each stretch held for 2 rounds of 30 seconds.
Our third recommendation would be to ensure you’re consuming adequate protein. Aim for roughly 1.5-2g of protein per kg of bodyweight. Just because you’re not training, this doesn’t mean you don’t require protein. Protein is the key nutrient for muscle recovery, therefore consuming high protein foods on your rest day is a must if you want to speed up recovery and smash your workout the following day!
Our final recommendation. Grab a foam roller and aim to spend 10-15 minutes rolling back and forth on your tighter, more sore muscles. Don’t rush this, find muscles that are more tender and slowly roll over them, rushing and getting it out of the way to avoid the pain simply isn’t effective and will not help speed up your recovery.