Recovery day:
Find a 30 minute yoga flow online and follow it.
We like Yoga with Adrienne on YT.
Swim or Z1 Cardio:
30 minutes to an hour. If you're trained the past two days, you'll probably need recovery today, so go gently (Zone 1). Zone 1 is ((220-your age)x 0.5-0.6).
If you missed training yesterday or have the recovery of a 21 year old stud, and need challenge, go Zone 2 for >an hour.
If you want to mix it up swim a Farrtlek session, 50m fast, 200m recovery x 8 or as many reps as you can fit in the time you have available.
Why recovery?
Training is designed to cause stress, recovery builds you back better, stronger, fitter.
No recovery = no improvement, just degradation, illness and injury.
For most of us over 40s, two days of training demands a recovery day. We program active recovery which will speed up how fast you recover, but you could just take a day off. Keep eating the protein on your recovery day. Sleep as long as you can.
Newbies: Sorry to break it to you, but you're not 21 any more. Train smart or get hurt, those are your options.
Photo by Todd Quackenbush on Unsplash