recovery sessions
this segment of “Less is More” will focus on recovery sessions. And by recovery sessions, We mean active rest (not sitting on the couch).
Active rest is a great way to stay on track with your training AND give your body a break at the same time. If you’ve read our earlier posts in the “Less is More” family, you’ll be well aware that we are big fans giving your body a break.
↓ read our previous posts here ↓
// Less is More: Part 1 ii Less is More: Part 2 \\
For the general population, we probably don’t need to rest from our workouts the same way an elite athlete, competitive runner or bodybuilder would. The general population probably trains at a moderate intensity 2-4 days a week, and would have 2-3 days a week that they are not training at an intense level (this is my estimation based on what I’ve seen through my clientele and gym experience in the last 15 years). A regime like this enhances the great balance of keeping fit during a busy lifestyle with work, families, and social activities.
The type of recovery sessions, or active rest, that I am referring to is the type of exercise you can part take in during hectic periods of your life. When work is insanely busy and stressful. When you’re going through some emotionally draining family or personal issues. When you’ve experienced some sort of physical or emotional trauma, such as a death in the family or relationship break up. During periods like this, the gym can be a struggle. Motivation is hard, and your energy levels may be low. Perhaps your motivation seems high (eg. “let’s take it out on the weights!”), but physiologically your body is drained. A massive workout to smash away the stress might seem like a good idea, but your body probably needs a break just as much as your mind. On a short-term basis, sure, maybe a big workout will help. But if you’ve had a very long week or month, or if you know your system is mentally and physically depleted, stop and listen to your body. Adding more physical stress to your body when all others systems are burnt out can have the opposite effect then what you’re hoping for. It can often leave you more fatigued, or you might have a “bad” session, not be as strong or as energetic, leaving you feeling flat and demotivated. This can crush your ego and your self-confidence, not something any one wants (or needs) when they’re already feeling stressed!
This can crush your ego and your self-confidence
Rather than going for the usual HIIT session, WOD, or run, try something a little less taxing. Sometimes you just need some movement to get the blood flowing and some stimulation through your bones and muscles. Rather than eating ice cream while glued to the couch for days or weeks on end, engage in some sort of “active rest” to give your body what it needs. Don’t stress about your current goals; if your body is seeking rest, make sure you rest!
examples of active rest
- Go For A Walk. How easy is that? Get outside and walk, get some fresh air and clear your head. Put on some music or an easy listening podcast. Walking is great exercise and can be done anywhere. Sometimes when I’m in a funk, I’ll put my runners on and give myself a target location to walk to: the coffee shop, a grocery store, a certain park area, or maybe even just setting my timer for 20-minutes as a turnaround point. Music and podcasts also help clear the mind for a stroll.
- Go For A Bike Ride. This can be something you can do at a leisurely pace, alone, or with a friend or family member. Find a nice route away from car traffic and just enjoy the stress-free environment. Cycling is a great low-impact exercise that I personally think everyone could do more of.
- Join A Recreational Sports Team/Pick-Up Game. Whether this is a touch football, ultimate frisbee team, or a beer-league softball team, getting involved with others for an enjoyable sport can have many benefits. Grab some friends and go bowling or ice skating. This year I was a part of an 8-week lawn bowls league. While this was not what I consider exercise or a workout, it is an active way to enjoy the company of others. We would walk to the clubhouse, about 800m from home and play for 2 hours one night a week. While the league only lasted 8-weeks, we still try to play a couple of times a month. It keeps your mind distracted while you are outside and having fun (although I recommend keeping alcohol to a minimum!).
- Swimming. Swimming is a GREAT way to take a load off, literally. Grab a kick board and cruise up and down the lanes, or swim some easy laps. It doesn’t have to be intense. And if you have a pool at home, take advantage and jump in! Floating around for a few minutes each day is a great way to relieve the joints.
- Light Resistance Training. I’m a huge fan of an easy workout. When I’ve had a stressful day, or I’m dealing with an emotional issue, I love hitting the gym. However, I keep my workout quite light. Rather than trying to go heavy and hit some PBs, I’m all about light loads and lighter volume. A recovery session is meant to feel light, and leave me feeling energised – not tired. It’s also a good time to do some single joint and single plane movements… keep it light and simple.
- Self-Myofascial Release. If you follow my posts, emails, and/or social media, you’ll know I am a HUGE fan of self-myofascial release. Get on a roller and spend 1-2 minutes on each body part and enjoy it. Some areas may be more intense than others, and that’s okay. Spend time where you need it most, and if you have the budget, book yourself an appointment with a massage therapist for a therapeutic pampering session or a float.
- ANYTHING THAT YOU ENJOY! It’s as simple as that. Go do whatever you enjoy most: surfing, golfing, playing with your kids/grandkids, walking the dog, hiking, calling some friends for a game of soccer or cricket in the park, playing with your drone, or literally go fly a kite.
Better Posture. better Life.
Have you ordered your E-Book ? An important part of recovery is self-myofascial release using a foam roller and therapy ball. Learn how with my E-Book “Foam Rolling for Posture and Performance” and get started today.
