Sunday recovery day:
Stretch:
Find a 30 minute yoga flow online and follow it.
We like Yoga with Adrienne on YT. https://buff.ly/3w5e1VN
Recover:
Go for a walk in nature,
Take a dog or find a friend with a dog.
Put on some boots and a back pack.
Find a pub afterwards, get lunch somewhere nice.
Why recovery?
Training causes stress. Recovery builds you back better, stronger, fitter. Failure to recovery leads to no improvement, instead degradation, illness and injury. Then sadness and the bitter taste of regret.
For most of us over 40s, two days of training demands a recovery 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. Avoid any movements with eccentric components. Static holds are good, loaded carries are also good.
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Photo by Casey Horner on Unsplash