Mid-week recovery:
If you've done 2 solid days training so far this week, take a recovery day.
Find a 30 minute yoga flow online and follow it.
We like Yoga with Adrienne on YT. https://buff.ly/3w5e1VN
Then
Zone 1 recovery swim 15 mins – an hour
We like a swim once a week because it is non impact or weight bearing, it is gentle cardio with lots of rotation.
If you're not able to swim, find your local pool and find out about adult classes.
Think of it as drown-proofing + a new skill.
Why recovery?
It doesn't matter how hard you work if you don't get the outcome you want. Successful health and fitness outcomes happen when you balance training stimulus with recovery. Plan on adding a little overload into each session, then recover, then do it again.
For most of us over 40s, two days of training demands a recovery day. Some people might fair better alternating one day hard, one recovery day. Go with how your body feels each day.
Keep eating the protein on your recovery day. Sleep as long as you can.
For recovery, you want to hang out in Zone 1, which is a range of heart rates from ((220-your age)x 0.5) to ((220-your age)x 0.6). It should feel like a normal – fast walk. Not super taxing.
Photo by kike vega on Unsplash