The Six Pillars of Rest Day: How to Recover From Your Workout
We’ll say it right here: Rest days are just as important as training days. Without enough time for recovery, your body won’t be able to fully benefit from your training sessions and give you the fuel you need to keep going. And with so many post-workout recovery options out there — such as bone-chilling ice baths, massage equipment, foam rollers, CBD elixirs, etc. — it may be tough to figure out which ones you should add to your own routine. We decided to consult the expert.
“A vital part of training is recovery,” said Alo Moves fitness instructor Callie Gullickson. “Without recovery, the results we are looking for throughout our training will be nonexistent.”
Gullickson defines recovery as “the techniques and actions taken to maximize our body’s repair.” When you think of recovery, you might think about it in terms of the physical aspects. But that’s only part of the equation.
“Recovery is physical and mental,” said Gullickson. “I always think of the 80/20 rule. Work hard. Eat right. Take care of your body 80% of the time, but the 20% should be well honored by living your life and enjoying your loved ones company over a delicious meal.”
If you’ve ever been on your fitness grind without taking any days off to relax and recover, you’ve probably experienced muscle soreness, lack of sleep, cravings for sweet and salty foods, and even a plateau in your fitness goals. To combat these effects, we asked Gullickson to share six rest day activities you should incorporate in your post-workout recovery routine.
1.
Sleep
“I list sleep as the number one because it’s the most important. It is during our sleep which our body repairs itself. It is recommended to get seven to 10 hours, but I would try to average eight a night. In order to get this amount of sleep, I recommend staying away from any artificial light two hours before bed. That means putting your phone on night mode and investing in a pair of blue light blockers to wear while watching TV or on your computer.”
2.
Hydration
“Water is responsible for energy, recovery, and performance. It is recommended on average that we should drink 64 oz. of water a day. For some it may be less, for others it may be more than that amount.”
3.
Nutrition
“Eat wholesome meals when training. Food is fuel — the energy to our body and brain. Remember, you’ve got to eat good to feel good.”
4.
Stretching
“It is vital to stretch before and after you work out. Before a workout, you want to focus on dynamic stretching — moving through range of motion but not pausing to sink into the stretch, more to get the body moving and prep before you work out. Some examples would be Leg Swings, Toe Touches to Squats, Knee Pulls, and Butt Kickers. Post workout is the best time to do static stretching — holding a stretch in 20-second increments to relax the muscles and get deeper into the stretch. Be sure to utilize your breath when doing so.”
5.
Foam rolling
“It helps to alleviate tightness and increase blood flow, aiding in muscle recovery. I recommend foam rolling for a short period of time before your workout and then an extensive amount of time after. Be sure to treat your body in sections versus rolling back and forth. I like to start with my calves and then make my way up.”
6.
Take a cold plunge or shower
“I like to take two to five minutes in a cold shower. That will for sure take some practice. Try ending your showers with 30 seconds of cold water, or switch between 30 seconds of hot and 30 seconds of cold. The warm water will expand the muscles while the cold will contract them, reducing soreness and removing metabolic waste.”
We only have so many hours a day, so it might seem daunting to add all of these new habits to your routine. But the results are worth it. Gullickson recommends spending even just a small amount of time on a few of these methods to feel the benefits.
“It doesn’t have to be long, but you do have to do some of them if not all of them in order to feel good. Build up the consistency, and it will soon be part of your daily routine.”
Want to sweat with Callie Gullickson? Check out her 4-week Train360 series for strong workouts and even more wellness lectures on Alo Moves. Start your free 14-day trial today.