How to Maximize your Rest Days
Written by Echelon instructor Marc
With a constant view on the leaderboard, I see how hard so many of our members work in our classes, day after day. You may have even heard me preach about how important it is to take a rest day, to give your body the proper recovery it needs so you can come back stronger than ever. But how exactly do we take a rest day and utilize it to its full potential? I am glad you asked! Let’s go over some ways to maximize your rest days.
Let’s start by focusing on your rest day BEFORE it even begins. Getting to sleep at a reasonable hour the night before. Sleep is our bestie when it comes to recovery. That is when all the behind the scenes work happens on repairing and recharging our body, muscles, and brains. Aiming for 7-9 hours would be key to kicking off your recovery day on the right foot (or should I say, right side of the bed) The night before would also be a great time to practice some mindfulness, like breathing exercises or meditation, before catching some Zzz’s. (insert shameless plug to check some of these classes out on your echelon app)
We often talk about fueling your workouts, but eating right for recovery also matters. While rest days may feel like a perfect day to treat yourself (don’t get me wrong, have that treat and enjoy every bite), don’t underestimate the power of consuming some great recovery foods. If muscles are feeling a little tender from a hard week’s work, there is a whole list of anti-inflammatory foods that can aid in that recovery process. Turmeric, ginger, berries, and leafy greens top the list and honestly sound like the perfect ingredients for an RDS (rest day smoothie). Oh, and of course, don’t forget to keep your hydration game strong, even on the days you aren’t sweating it out!
Lastly, these days are the perfect time to try out some recovery techniques. If weather permits, give yourself the gift of stepping outside, getting some sunlight and fresh air. This can be a great way to recharge and slow down. If you're up for the challenge, a cold plunge or cold shower, can help promote circulation which will yield some expedited recovery. This mixed with some massage gun, foam rolling, and/or compression therapy are all top tier recovery methods that will have you back at it in no time.
Ok, fine you read all the tips up until this point, but you still need to scratch your Echelon itch! Light movement is totally okay. Take a guided walk, restorative yoga class or stretch class. We even have active recovery circuits on fitpass. So stay moving, stay active, just remember your body needs this day. Muscles repair, the nervous system resets, and your body prepares for the next round of crushing your workouts. So don’t just treat rest days as “days off.” Treat them as an essential part of your fitness journey. Sleep well, eat right, move a little, and take care of your body and we will be right there waiting for you to hop back in tomorrow!
Now get offline, and go enjoy your rest day!
