Every good training program has rest days. When you find yourself on an off day, here are three things that you can do to maximize your recovery so you are ready for the next day of training.
- Myofascial Release. Big fancy term for rolling out. Rolling out is essentially self-massage. When we workout, our muscles get broken down, and as a result can get tight, and fascia can bind and restrict our muscle movement. By rolling out, you break up fascia that is holding your muscles hostage. By breaking up the fascia, your muscles will be able to function normally and you will restore movement. Spend quality time rolling out!
- Go for a walk. Not a run, or a jug. Walk. What’s most important about walking is that you’re not sitting. Studies have displayed a slew of benefits that walking, along with a regular exercise program, can provide including reduced risk of heart disease, osteoporosis, diabetes, and cancer. It can also spike your energy levels and help provide mental clarity. It also gets your blood flowing, and blood flow transports nutrients to your muscles which can aid in recovery.
- This one is simple. It can be in the form of yoga, or just a stretching routine, or even meditation. There’s a lot of research going on with meditation and deep breathing as an anti-anxiety and anti-depression tool. Meditation can be as simple as sitting down and breathing. Not only will it serve as a relaxation tool, it can focus and center your mind. Take a few minutes on your off day (maybe even every day), and just breathe.
Form good habits on your rest days and you will be rewarded on training day!
By Jared Bradford