28 Sep 5 Simple Ideas For Rest And Recovery Days

hard-body-stretchingWhat do you do on your rest and recovery day?

Is an “OFF” day from your training a day when you don’t do anything at all?

A recovery day can be a day to take advantage of some other activities that won’t impair your training and may even help you to recover faster.

Today, I’m pretty sore.

Actually, I’m really sore.

I had a tough session yesterday and I’m definitely feeling it today.

As you know, recovery days are just as important as training days.

So, here’s a few ideas for “active” recovery to help you speed recovery, keep you moving, feel good, and keep you mobile so you can get back to training.


(TIME: 20-60′)

I’ve definitely found that a good walking program is a great thing to do on those “off days.”

A good walking program is just getting out there and going for a walk.

Anywhere from 20 to 60 minutes is about right.

Low level, low stress movement is a wonderful thing, especially following a hard day of training.

Walking on rest days is probably underutilized by many of us and it’s such a simple and important thing to do.


(TIME: 10-30′)

Depending on what I’m doing in a particular training session, I always stretch to some degree.

But, I don’t spend a ton of time during a training session on stretching.

Ido some stretching, but not a lot prior to a workout.

Recovery days are great to spend the extra time on stretching, particularly if you’re sore in a particular area.

For example, my paraspinals (back muscles) are really sore today.

I’ll spend some time here in just a bit doing some stretching and other things I’m sharing with you now because I know I’ll feel better.

I’ll spend the extra time stretching because it feels good to stretch and I’ll feel more mobile and flexible.

Again, it’s not a training day, so I’ll spend extra time on this.

On training days, I like to train.


(TIME: 10-30′)

Foaming rolling is another one those things that makes you feel better.

When the back and hips are sore, you bet I’ll spend some extra time on the foam roller working on the deeper tissues, muscles, and fascia.

I like the foam roller, but I don’t always get on a roller everyday.

Recovery days are great days to take advantage of this.

Foam rolling is like stretching, it’s a debated topic.

If it makes you feel good, then do it.

And, if it doesn’t, then don’t.

Foam rolling is self myosfascial release, which is a form of deeper, more aggressive soft tissue work to improve mobility.

If you’re sore, tight, or have mobility issues, break out the foam roller on the recovery day.

It’s a great option.


(TIME: 5-10′)


Literally get on the floor and roll around a bit.

The easiest and most effective way to do this is with an Original Strength reset, which takes all of about 5 to 10 minutes.

You rock, roll, nod, cross-crawl, and crawl – there’s your “reset.”

The Original Strength reset is a quick system to feel better and improve mobility, among other things.

It’s something that could be done quickly and easily every day and wouldn’t interfere in any way with training or performance.

It helps training and performance and it’s something I do much more often than just on recovery days.

On a recovery day, it’s a no-brainer.

Get the book Original Strength for more information.


(TIME: ???)

And, finally get out and just do something fun.

At a low level, of course (remember, it is a REST day).

Play with the kids, go to the park, go to the beach (and be active), surf, swim, play basketball, run, or do anything outdoors.

I like to view recovery days as an opportunity to get out and do other activities if you can.

It just might be a good day to do other things you wouldn’t typically do on a training day.

Move, walk, run, play, but keep it at a low level.

These are 5 ideas for the “active” rest and recovery day.

I’ll ask you again, what do you do on a recovery day?

You’ve got some options.


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Scott Iardella writes about strength training methods to optimize health and performance. If you enjoyed this article, join a strong and growing community of passionate fitness enthusiasts and subscribe below to get a ton of cool, free stuff!  
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