REST AND RECOVERY

REST + RECOVERY

You’re smashing it in the gym - but are you recovering as well as you could be? 

The Stimulus to grow occurs in the gym when you lift... 

However, Muscle Repair goes on when you’re at rest.

The harder you train, the more time and effort you need to concentrate to Recovering.

A optimal rest day should contain the following:

First and foremost,

SLEEP
Most of your muscle repair is done during sleep, so make sure you’re recovering properly by getting 8-9 hours every night.

SAUNA

The sauna is probably one of the most amazing tools for healing muscle pain from lifting weights. Blood flow, waste product removal and skin health.

Hit the gym on your rest days but head to the sauna, hydrate-maxx.

WALKS

Low impact movement that shifts blood around the body - delivering new nutrients and oxygen to the muscles that you

FOAM ROLLING/MASSAGE

On your rest day, make sure to foam roll the whole body, focusing on the muscles that have the most soreness. Therapy / lacrosse / tennis balls for those in depth places good too.

Focused self-massage is key to boost recovery and reduce tension.

GROUNDING

It's been scientifically proven that Grounding was shown to result in faster recovery and/or less pronounced markers of muscle damage and inflammation

On your Rest days, Go for a barefoot walk on sand, dirt, grass, any natural surface. Absorb those ions...

S T R E T C H daily, preferably focused on a muscle group that's the most sore, but a general full body stretch too.

If you are too tense then your body won't be able to repair itself effectively.

WATER

Hydration is important for all aspects of lifting, and recovery is no different. With adequate water intake, the body can clear waste and ensure you can move those nutrients around the body.

Add magnesium chloride, sea salt to your water to make it more nourishing.

RED LIGHT THERAPY

A good blast of therapeutic red light is a rest day treat:

- Boosts testosterone and sex drive

- Skin Health & Anti-Aging

- Muscle Recovery & Physical Performance

- Joint Pain & Inflammation

- Melatonin & Sleep

YOGA

My favourite ‘rest’ day activity, yoga will benefit your mobility, flexibility, recovery and spirituality all in one. Rest day doesn’t mean we are completely immobile the whole day, just means we aren’t lifting heavy.

Treat your Recovery as importantly as you do your lifting, and see better results in your musculature, a higher quality of life in terms of pain and mobility, and also prevent injury in the long run.