It’s not a secret that when we look good, we feel good. So, naturally, when we work out often, we prioritize maximum effort and consistency to feel our best. But one thing that is easy to forget and sometimes dismiss is rest and recovery.
Miriam Fried, founder and head trainer at MF Strong, says, “Rest and recovery are the building blocks of any workout routine. Physically, your body needs adequate rest time to build muscle and recover, so you can perform your best in future workouts.”
She also suggests that these periods have a positive impact on your mental health. “They allow you to feel energized, stay motivated, and avoid burnout.”
Although the amount of rest and recovery varies between each individual and depends on several factors such as the intensity of your workouts, Fried says they aren’t optional.
Below are four of Fried’s favorite tips to prioritize rest and recovery.
Sleep
Getting enough sleep is a key factor of exercise recovery. While “enough” varies between each individual, Fried suggests seven to eight hours per night for most people.
Eat the right amount of calories
Another important component for repair after intense exercise is eating an adequate number of calories for your specific body. “Remember that what we eat provides us with the energy necessary to perform in the gym and build muscle. Undereating paired with overtraining is a really good way to burn yourself out very quickly,” she says.
Drink lots of water
Fried explains that there isn’t a standard for the amount of water we should be consuming on recovery days (or any other days), but hydration is essential. “My tip is always to keep a large water bottle with you, refill it regularly, and drink when thirsty,” she suggests.
Don’t overdo it
Fried encourages people not to overdo it when working out and get out of their heads by listening to their body. It will tell you what it needs. “If you’re constantly sore and fatigued, this could be a sign you’re doing too much, and it’s time to scale back.”
For those who just can’t sit still, there are a variety of ways to move your body without jeopardizing its recovery. “Light movements like stretching and mobility work or walks can be done on rest days. They may even feel good if your muscles are sore,” Fried says. She also emphasizes, “It’s also absolutely fine to take a full rest day. Your body will likely thank you for it.”
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